Weekly Workout Routine: 02/02 - 07/02/2026

Monday

STRENGTH

E.M.O.M 15 minutes
1st minute: 15 Deficit Push-ups (hands on plates)
2nd minute: 12 Strict HSPU’s
3rd minute: 9 Heavy DB Bench Presses
4th minute: 6 Wall - Walks
5th minute: Rest

WOD - 8 Minute AMRAP Ascending Ladder by 3 reps (3-6-9-12...)

  • Thrusters

  • Burpees

Tuesday

STRENGTH 12 Minute EMOM:

  • Minute 1: 15 Romanian Deadlifts

  • Minute 2: 6-10 Strict Ring Pull-ups

WOD - TEAM OF 2 6 Rounds For Time (I Go, You Go)

  • 1 Rope Climb (or 3 Strict Pull-ups)

  • 12 Dual Dumbbell Power Cleans

  • 15 Box Jump Overs

  • One partner completes a full round, then switches.

Wednesday

STRENGTH 4 Sets:

  • 6 Front Squats

    Tempo: 3 seconds down, 1 second pause, explosive up.

WOD - For Time

Complete 100 Wall Ball Shots
On the minute: 5 Burpees

Thursday

STRENGTH - 4 Rounds

8 Military Presses
15 Bent-over DB Rows straight into 15 Rear Delt Flyes

WOD - TEAM OF 2 16 Minute AMRAP

  • 20 Synchronized Hand-Release Push-ups

  • 40 Pull-ups (Split reps as needed)

  • 20 Synchronized Alternating Dumbbell Snatches

  • 40 Toes-to-Bar (Split reps as needed)

Friday

STRENGTH

Death by Front Squats @70%
Start from 5 reps (add 1 rep each minute)

WOD - AMRAP 10 minutes

24 Double Unders
12 Pistol Squats
6 Burpee Box Jumps

Saturday / Team of 2

PART A: (0:00 - 10:00) AMRAP 10 minutes (I Go, You Go)

  • 5 Power Snatches

  • 5 Bar-Facing Burpees

PART B: (12:00 - 18:00) 6 Minute AMRAP

  • Max Reps Hang Squat Snatch

  • Partner A performs squats, Partner B holds a Plank. Switch as needed.

PART C: (20:00 - 34:00) 14 Minute AMRAP

  • 200m Run (Run together)

  • 30 Wall Ball Shots (Split)

  • 20 Box Jump Overs (Split)

  • 10 Devil's Presses (Split)