Workout of the Day

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

02.14.26

PARTNER WOD

100 cal bike

12 rounds : alternating full rounds

3 wall walks
6 db hang snatch (each arm)
9 box jump overs

100 cal bike

02.13.26

Pull Up Progressions / Efficiency

3 Sets :

Option A : “Working on pull ups”

5 Negatives (Start at top → 5 seconds down)
5 Banded Pull-Ups/10 Ring Rows

Option B : “Have pull ups”

3–5 Reps Weighted
3 Pause Kipping Pull-Ups
(Hold top position → focus on reset)

CrossFit Games Open 24.3

for time (15-min)

5 rounds
- 10 thrusters (95/65)
- 10 chest to bar
  - rest 1-min
5 rounds
- 7 thrusters (135/95)
- 7 bar muscle ups

scaled :

part 1 : jumping chest to bar (65/45) —-> part 2 : pull ups (95/65)

02.12.26

4 rounds : e3mom

400m row/ski
30 wall ball + 20 walking lunge steps
20 burpees to target

at min 36:00

for time

400m row/ski
30 wall ball + 20 walking lunge steps
20 burpees to target

02.11.26

open prep wk 1 day 3

SNATCH

3 sets – 5/10 rpe
- 1 pull + 1 floating + 1 pause OHS
3 sets – 6/10 rpe
- 1 power snatch + 1 OHS
3 x 3 : snatch
- Work on receiving position. Catch bar lower each rep

• 1st = 1/4 squat
• 2nd = above parallel
• 3rd = squat

10-min amrap

20 double unders
10 ohs (95/65)
10 bar facing burpees

02.10.26

open prep wk 1 day 2

PUSH/PULL

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

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

for time (14-min)

30 – 20 – 10

cal bike
kb swings
box jumps

02.09.25

open prep wk 1 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

focus for the next few weeks, will be improved position. keep weights on the lighter end, challenge yourself with tempo, holds & breaking thru restrictions.

if you move more better, you will more more faster!!!!

02.08.25

Superbowl WOD

1st quarter – 8-min amrap

5 cal bike
10 push ups
15 air squat

2nd quarter – 8-min amrap

6 db hang snatch (left)
6 oh reverse lunges (left)
6 db hang snatch (right)
6 oh reverse lunge (right)
25 sit ups

HALFTIME – 4-min rest

3rd quarter – 8-min amrap

5 cal bike
10 push ups
15 air squats

4th quarter

8-min amrap

6 db hang snatch (left)
6 oh reverse lunges (left)
6 db hang snatch (right)
6 oh reverse lunge (right)
25 sit ups

*@ 2-min warning (6-min mark), AMRAP Burpees*

02.07.26