WODS 2/9/26

Monday 2/9

"PRIMER"

In 8 Minutes

3 Minute Row (build pace)

2 Rounds:

5 Kip Swings + 5 Scap Pulls

6 Hand Release Pushups

10 Air Squats

10 Single Kettlebell Deadlift

"CONDITIONING"

4 Rounds:

In 4 Minutes Complete:

2 Sets:

3 Bar Muscle-Ups / 5 Chest to Par Pull-ups

10 Hand Release Push Ups

15 Air Squats

In Remaining Time:

Max Calorie Row

REST 2:00 Between Rounds

"FINISHER"

3 Rounds for Quality

15 GHD Sit-ups or Weighted Abmat Sit-ups

10 Heal Elevated Kettlebell Goblet Squats

*3 Second Tempo Down

Tuesday 2/10

"PRIMER"

In 10 Minutes

4 Minute Bike

Then AMRAP:

8 Barbell Front Rack Mobility Rotations Per Side

6 Barbell Front Squats + Shoulder Press

*Pause 2 Sec Bottom of Squat & Top of Press

4 Burpees

"STRENGTH"

In 15 Minutes Complete

12-9-6-3 Front Squat (For Load)

"CONDITIONING"

"Razor's Edge"

2 Sets

AMRAP 5 minutes:

7 Thrusters (75/55)

7 Burpees Over the Bar

Rest 3:00

"FINISHER"

Accumulate 2 Minutes

Handstand / Box Pike or Pike Hold

3 Rounds of

12R/12L Internal Shoulder Rotations

12R/12L External Shoulder Rotations

Wednesday 2/11

"PRIMER"

As Many Rounds As Possible in 7 Minutes

1 Gym Lap

2x60ft Farmer Carry (R+L =2)

6 Kettlebell RDL

6/6 Single Arm Kettlebell Press

"CONDITIONING"

Teams of 2

20 Rounds for Time:

120ft Double Farmer Carry

10/7 Cal Bike

*Switch Every Round, as heavy as possible

"FINISHER"

3 Rounds for Quality

10 Dumbbell Bench Press

10 R + 10 L Bench Supported Single Arm Row

Thursday 2/12

"PRIMER"

4 Rounds / 8 Minutes As:

Tabata 20sec work /10sec rest

Jump Rope

Inchworms

No Push Up Burpees

In Place Lunge Steps

"CONDITIONING"

AMRAP 7 minutes:

25ft Single DB Overhead Walk Lunge Step (50/35)

10 Lateral Burpees Over Dumbbell

REST 3:00

AMRAP 7 minutes:

3 Wall Walks

25 Crossover Double Under*

*50 Double Unders/75 Single Unders

REST 3:00

AMRAP 7 minutes:

10 Box Jumps (24/20)

10 Toes to Bar

"FINISHER"

Accumulate 90 Seconds Each:

L - Sit / Box Supported Hold

L - Hang /Bent Knee Hang

Every Time You Break, Walk 1 Gym Lap

Friday 2/13

"PRIMER"

9 Minutes / 4 Rounds

10/7 Cal Row

8 Banded Good Mornings

5 Barbell RDL

5 Barbell Hang Muscle Clean

5 Barbell Push Press

"STRENGTH"

In 12 minutes, build to a moderate complex of:

1 Deadlift

1 Hang Power Clean

1 Push Jerk

"CONDITIONING"

Benchmark: DT

5 Rounds for Time:

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerks

"FINISHER"

3 Rounds For Quality

2 Minutes Bike (Easy)

35 Hollow Body Rocks

Saturday 2/14

"PRIMER"

3 Rounds

10 PVC Pass Thru

1 Minute Bike

10 Kettlebell Swings

1 Minute Row

6 Pike Pushups

"CONDITIONING"

Teams of 2

AMRAP 25 Minutes

100 Kettlebell Swings

1500m Row

2 Minutes Max Handstand Pushups^

3000m Bike

100 Wallballs

*Switch Reps As Needed

^1 Minute of Work Per Partner

"FINISHER"

3 Rounds For Quality

20 Alternating Hammer Curls

25R/25L Standing Teapots