INTERIM WEEK #1 OF 1
Monday 2/16/2026
Strength
Split Jerk
10 minutes to build to a heavy single
Conditioning:
20-15-10-5
Power Clean and Jerk (95/65, 115/75)
Lateral Burpees Over Bar
Calorie Row
Tuesday 2/17/2026
Strength
Back Rack Reverse Lunge
4 sets of 5-7/side, building
Conditioning
14 minute AMRAP
7 Toes to Bar
7 Hang Dumbbell Snatches (right)
7 Dumbbell Overhead Reverse Lunges (right)
7 Hang Dumbbell Snatches (left)
7 Dumbbell Overhead Reverse Lunges (left)
Wednesday 2/18/2026
Conditioning
A. As many rounds as possible in 18 minutes through the following ascending ladder:
4 DB Hang Power Snatch @ 35/50
4 Burpee Broad Jumps
4 Ski Calories
8 DB Hang Power Snatch @ 35/50
8 Burpee Broad Jumps
8 Ski Calories
12 DB Hang Power Snatch @ 35/50
12 Burpee Broad Jumps
12 Ski Calories
Continue adding 4 reps per movement each round.
B. As many rounds as possible in 18 minutes through the following ascending ladder:
12m Sled Push 3/5 plates
4 Row Calories
4 Wall Balls @ 14/20lb
25m Sled Push/Pull @ 3/5 plates
8 Row Calories
8 Wall Balls @ 14/20lb
25m Sled Push/Pull @ 3/5 plates
12 Row Calories
12 Wall Balls @ 14/20lb
Continue adding 4 reps per movement each round, except for the Sled which starts at 12m (1 length) but then stays fixed at 25 meters (2 lengths). Also note that the first round is Push only.
Thursday 2/19/2026
Strength
A1. Strict Handstand Push Up, 4 sets of 2 RIR
A2. Front Squat, 4 sets of 5-7, building
Conditioning
8 Rounds For Time
3 Wall Walks
5 Front Squats (115/75, 135/95)
25 Double Unders
Friday 2/20/2026
Strength
A1. Dual Kettlebell Swing, 4 sets of 8-10, building
A2. 3 Point Dumbbell Row, 4 sets of 8-10/side, building
Conditioning
12 minute AMRAP
2-4-6-8-10…
Alternating Dumbbell Clean and Jerk (50/35)
Dumbbell Box Step Over (24/20)
Pull Up
Saturday 2/21/2026
Conditioning
For time:
500m Run
600/800m Ski
30 Burpee Box Get-Overs @ 30/40”
1000m Run
50m Sled Push @ 3/5 plates
200m Farmer Carry @ 2×16/2x24kg
1000m Run
50 Jumping Pull-ups
80m Sandbag Walking Lunge @ 10/20kg
500m Run
600/800m Row
80 Wall Balls @ 10/14lb
