WEEK # 3 OF 6
Monday 1/19/2026
Strength:
Power Snatch
10 minutes to find heavy single
Conditioning
“Frenemy”
3 Rounds
F1: 500/400m Row
F2: AMRAP
5 Burpees
10 AKBS (24/16)
5 Box Jumps
2 minute rest
For Time
50 Power Snatches (75/55, 95/65)
100 Wall Balls (20/14)
Tuesday 1/20/2026
Strength
A1. Back Squat, 4 sets of 3 building, 1 AMRAP set w/ 20% less than heaviest weight lifted
A2. Bar/Ring Muscle Up Practice
Conditioning
CrossFit Open 20.2 (ish)
14 minute AMRAP
4 Thrusters (95/65)
6 Toes to Bar
24 Double Unders
Wednesday 1/21/2026
Conditioning
A. As many reps as possible in 10 minutes of:
1200/1500m Ski
50 One Arm KB/DB Thrusters @ 12/16kg
B. As many reps as possible in 10 minutes of:
1200/1500m Row
50 Burpee Broad Jumps
C. As many reps as possible in 10 minutes of:
50m Sled Pull @ 3/5 plates
50 Barbell Sit-ups @ 15/33lb
D. As many reps as possible in 10 minutes of:
48/72 Bike Calories
50 Kettlebell Hang Power Snatch @ 12/16kg
Thursday 1/22/2026
Strength
A1. Push Press, 4 sets of 5, building
A2. Goblet Curtsy Squat, 4 sets of 6-8/side, building
Conditioning
EMOM for 15
M1: 10-15 Hand Release Push Ups
M2: 20-30 Air Squats
M3: 12/10 Calorie Row
Friday 1/23/2026
Strength
A1. Supported Single Leg Deadlift, 3 sets of 6-8/side, building
A2. Feet Elevated Ring Row, 3 sets of 8-12 (Rx+ weighted)
A3. Weighted Hanging Knee Raise, 3 sets of 10-15, building
Conditioning
7 Rounds For Time
3 Deadlifts (225/155, 315/225)
5 Pull Ups
7 Bar Facing Burpees
Saturday 1/24/2026
Conditioning
For time:
500m Run
50m Sled Push @ 4/6 plates
40 Lying Leg Raises
30 Jumping Pull-ups
1500m Run
50 Ski Calories
40 Kettlebell Headcutters @ 16/24kg
30 Burpee Broad Jumps
500m Run
50 Row Calories
40 Sandbag Walking Lunges @ 10/20kg
30 Half Wall Walk
