Workout of the Day

02.26.26

3 SETS:

10 Single Arm DB Press (pause @ top/lockout)
15 Overhead Lat Raise
100 ft Overhead KB/DB Carry

for time (35-min cap)

2 ROUNDS

100 Double Unders
50/40 Cal Row
25 Wall Ball

Rest 2 min

2 ROUNDS

25/20 Cal Bike
20 DB Box Step Overs (2 DBs – 50/35)

Rest 2 min

1 ROUND

50 Double Unders
25/20 Cal Row
25 Wall Ball
15/12 Cal Bike
20 Box Step Overs

02.25.26

open prep wk 3 day 3

SNATCH

3 sets – 6/10 rpe
- 1 pull + 1 floating + 1 pause OHS
3 sets – 7/10 rpe
- 1 power snatch + 1 OHS
3 x 3 : touch n go power snatch
- Work on cycling the bar, keep vision forward & focused, feel balanced, breathe with rep.

6 rounds (16-min)

3 power snatch (135/95)
6 t2b
9 box jump overs

02.24.26

open prep wk 3 day 2

PUSH/PULL

3 sets : complete each as a superset, rest 1-min between each part

10 bench press (3 second pause at top) + 12 kb gorilla row (6 each arm, HEAVY)
6-8 strict pull ups + 12-15 push ups *(increase difficultly, reps or weight)
6 sumo deadlift + 12-15 db chest fly

3 rounds : emom

set 1 – 2 : 14 db hang clean & jerk + 7 burpees over db
set 3 – 4 : 15/12 cal bike
set 5 : rest

02.23.26

SNOW DAY

Classes are cancelled due to weather

02.22.26

3 rounds (35-min)

100ft sandbag walking lunge steps
20 box jumps
30 hand release push ups
40 cal bike (5-min cap)

02.21.26

1000m row/ski

12 rounds w/partner : alternating movements

5 power snatch (115/75)
10 bar facing burpees
15 deadlift (115/75)

1000m ski/row

02.20.26

open prep wk 2 day 5

Toes to Bar Progressions / Efficiency

2 Sets :

Option A : “Working on toes to bar”

:10-:20 hanging hollow body hold
5-10 strict knee raises
practice controlled kip knees to elbow

Option B : “Have toes to bar”

3–5 strict leg raises (slow & controlled)
:20 – :30 : static hold – hanging knee/leg raise
practice controlled kip toes to bar

CrossFit Games Open 20.2

20-min amrap

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

02.19.26

open prep wk 2 day 4

3 sets :

10 scap lat raise
15 bent over lat raise
20 overhead front raises

2 rounds (35-min)

600m ski/row
60 kb swings
400m row/ski
40 wall ball
20 cal bike
20 burpee to target

02.18.26

open prep wk 2 day 3

CLEAN & JERK

3 sets – 5/10 rpe
- 1 pull + 1 hang clean (above knee) + 2 push press
3 sets – 6/10 rpe
- 1 power clean + 1 front squat + 1 push press + 1 jerk
3 sets : 7/10 rpe
- 2 cleans + 2 jerks

5 rounds : e3mom

50 double unders + 5 clean & jerks (155/105)

at min 15:00

for time : 15 clean & jerks

02.17.26

open prep wk 2 day 2

PUSH/PULL

3 sets : complete each as a superset, rest 1-min between each part (change order & increase weight from last week)

10 alternating arm db press + 12 single arm lat pull down (use rb)
6 strict pull ups + 12 push ups
10 close grip bent over row (use landmine)+ 12 db chest fly

4 rounds (16-min)

25/20 cal bike
20 db hang clean & jerk
10 burpees over db

02.16.26

open prep wk 2 day 1

back squat
- 6 sets : 3 pause back squats + 2 back squats
shoulder press
- 3 sets : :30 hold at top + 5 shoulder press
deadlift:
- 3 x 3 : tempo 3/1/3

*increase weight 5-10lbs from last week. remember the challenge is in the movement, NOT weight*

HYROX Presale Tuesday 10am. Check your emails at 10am for code.

02.15.26

7 Rounds: EMOM

15/12 Cal Ski
150 ft Farmers Carry
15/12 Cal Row
15 Air Squats · 15 Sit Ups
Rest