Monday
Buy in – EA Warm Up
A) Front Squat – Build to a Heavy 3
Metcon – 18 Min AMRAP
12 Push Ups
24 Sit Ups
48 Double Unders
Tuesday
Buy in – 2 Rounds
90 Sec Row / 5 No Jump Burpees / 10 Lateral Jump Over Rower / 5 Prone Floor YTW’s / 5 Empty Bar Tall Jerks
Mobility – Pain Ball on Shoulder
Metcon – EMOM as long as possible
Odd Minutes – 8-9-10-11…… Calorie Row (Female Cal 6-7-8-9…)
Even Minutes – 8-9-10-11……. Burpees Over The Rower
A) 3 min EMOM – 3 reps at 70-75%
into – 3 min EMOM – 2 Split Jerks at 80-85%
into – 3 min EMOM – 1 Split Jerk at 90-90+%
Wednesday
Buy in – 2 Rounds
1 min Bike / 10 Alternating DB Bench / 1 min Shuttle runs / 30 Sec Hang into 10 Scap Only Pull Up / 10 Banded Pull Aparts
A) Wide Grip Bench Press – 5 sets of 5 at 8.5-9/10 RPE
*10 Tall Kneeling Double DB Bicep Curl into press after each set
Metcon – 5 Sets
2 Rounds
10/8 Cal Bike
10 Pull ups
8 Shuttle Sprints
90 sec rest between sets
Thursday
Buy in – 2 Sets
10 Samson Lunges / 4 Single Leg Broad Jumps Each Leg / 30 Sec Squat Hold
A) 4 Sets – 6 KB Goblet Hold Front Foot Elevated Tempo Lunge (each leg, 5 seconds down, explode up)
7 Single Leg Box Jumps (each leg)
5 Double Dumbbell Suitcase Hold Heel Elevated Squats
*rest as needed between sets
B) 3 Sets – 10 Dumbbell Renegade Row (total, Heavy)
20 Kettlebell Side Bend (per side)
10 Weighted Hanging Knee Lift
*rest as needed between sets
Metcon – for time
30-20-10 Wall Balls (20/14)
3-2-1 Rope Climbs
rest 3 minutes
30-20-10 Wall Balls
1-1-1 Legless Rope Climb (or 3-2-1 again)
February 9, 2026
