Wednesday 02/25/2026

Strength
Deadlift 3x5
Every 2:00 × 3 sets
5 Deadlifts @60%

WOD
"Clam Chowder"
3 Rounds For Time:
30 Wall Balls 20#/14#
20 Pull Ups
10 Power Snatch 135#/95#

Tuesday 02/24/2026

Strength
Back Squat 3x5
Every 2:00 × 3 sets
5 Back Squats @60%

WOD
"Minestrone"
25/20 Calorie Air Bike
25 Burpees
25/20 Calorie Air Bike

-at 8:00-

25/20 Calorie Air Bike
20 Burpee to Bar (6in)
25/20 Calorie Air Bike

-at 16:00-

25/20 Calorie Air Bike
15 Burpee Box Jump Over 24”/20”
25/20 Calorie Air Bike

*Score is total time for all 3 sets combined.

Monday 02/23/2026

Strength
Power Clean & Push Jerk 8x1
Every 1:00 (8:00)
1 Power Clean + Push Jerk @ RPE 5-6

WOD
"Chicken Noodle Soup"
For Time:
21-18-15-12-9-6
Dumbbell Push Press (50s/35s)
63-54-45-36-27-18
Double Unders

Saturday 02/21/2026

WOD
"Snowboarding"
5 sets
(:45 on/:15 off)
Minute 1: Calorie Row
Minute 2: Wall Walks
Minute 3: Box Step Ups 20"
Minute 4: Power Cleans 135#/95#
Minute 5: Rest

(Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored, Score each set's Total Reps)
*Have athletes partner up and start on different stations