WEEK # 2 OF 6
Monday 1/12/2026
Strength:
Power Clean
12 minutes to find heavy single
Conditioning
10 Rounds For Time
3 Power Cleans (135/95, Rx+ 185/125)
5 Ring Dips
7 American Kettlebell Swings (24/16, Rx+ 4/side KB Snatches)
9 Push Up
11/9 Calorie Row
Tuesday 1/13/2026
Strength
A1. Back Squat, 4 sets of 4 building, 1 AMRAP set w/ 20% less than heaviest weight lifted
A2. Bar/Ring Muscle Up Practice
Conditioning
EMOM for 20
M1: 10 Pull Ups (Rx+ C2B)
M2: 20 Air Squats
M3: 50 Double Unders
M4: 15 Sit Up
Wednesday 1/14/2026
Conditioning
A. E3MOM x 3:
20 Russian Kettlebell Swings @ 16/24kg
15 Wall Balls @ 10/14lb
10 Burpees
B. E3MOM x 3:
25m Sled Push @ 3/5 plates
15 Ski Calories
10 Zercher Sandbag Reverse Lunge @ 10/20kg
C. E3MOM x 3:
100m Farmer Carry @ 2×16/2x24kg
15 Double Kettlebell Deadlifts @ 2×16/2x24kg
10 Bike Calories
D. E3MOM x 3:
20 Row Calories
15 Box Jumps @ 20/24”
10 One Arm Russian KB Sit-ups @ 8/12kg
Thursday 1/15/2026
Strength
A1. Strict Press, 4 sets of 5, building
A2. DB/KB Walking Lunge, 4 sets of 6-8/side, building
Conditioning
6 Rounds For Time
5 Front Squat (95/65, 115/75)
5 Shoulder to Overhead
5 Box Jump Overs
Rest 1 minute b/w rounds
Friday 1/16/2026
Strength
A1. Sumo Deadlift High Pull, 3 sets of 5, building
A2. Supinated Pull Up, 3 sets of 5-7 (Rx+ weighted)
A3. L-Sit, 3 sets of max holds
Conditioning
CrossFit Open 22.2
1-2-3…-9-10-9-8… 1
Deadlifts (225/155)
Bar Facing Burpees
note: 10 minute time cap
Saturday 1/17/2026
Conditioning
For time:
500m Run or 18/24 Bike Calories
25m Sled Pull @ 2/4 plates
80m Burpee Broad Jump
500m Run or 18/24 Bike Calories
25 Jumping Pull-ups
80m Sandbag Walking Lunge @ 10/20kg
500m Run or 18/24 Bike Calories
25m Sled Push @ 4/6 plates
800m Ski
500m Run or 18/24 Bike Calories
25 Barbell Sit-ups @ 15/33lb
800m Row
500m Run or 18/24 Bike Calories
250m Farmer Carry @ 2×16/2x24kg
80 Wall Balls @ 10/14lb
