Monthly Archives: February 2026

2/4/2026 – WOD

By WOD

Strength
a) Deadlift – 1×8 @ 65%, 3×4 @ 82%+, 2×3 @ 85%, 1×1 @ 90%+
b) Dips (bar/ring) – 2×10, 2×8, 1×6 (use weight or assist with a band)
c) Tib Raises – 4×12 (Tib bar), 4×15 (use Wall)
—Superset a/b/c every 4 minutes. 20 Min to get this work done. Use heavier weights for part (a).

Conditioning
12 Min AMRAP
15/13 Cal Row
10 DB Push Press 60/40# DB’s (RX+ = 70/45#)
6 Laps Sandbag Bear Hug Carry 150/115#

WOD Notes: Goal is 5+ rds. DB PP should be unbroken each rd & challenging for 10 reps. 1 Lap = 4 Mats. Try to go heavy on the sandbag carry!

Assistance
a) GHD Sit-ups – 8×15 (rest 30 sec between)
b) Seated DB Bicep Curls (slight incline) – 5×10

2/3/2026 – WOD

By WOD

Strength – “Wk 5”
2 Position Clean + Split Jerk
—Hang + Floor. One set every 2 min x 8 Sets. Start @ 65% & build to a heavier set than last wk. Squat the cleans as needed when it gets heavier.

Conditioning
6 RFT
6 Power Cleans 185/125#  (RX+ = 205/135#)
15 T2B
50 Double Unders
4 Wall Walks (RX+ = 48ft Handstand Walk)

WOD Notes: Goal is 15-19 minutes. PC = 70% (somewhat quick singles). T2B sub = T2R, hanging knee raises, or v-ups. DU sub = 25-30 DU, 30 Plate hops, or 100ft versa. WW sub = 8 shoulder taps/ww or 48ft seal walks. HSW = 4 mats out + 4 mats back.

Assistance
a) 30 Sec Suspended Rope Rotations + 30 Sec Hollow Rocks – 4 Sets
b) 8 (DB Lateral Raise + DB Front Raise) x 4 Sets

FEBRUARY CHALLENGE
Dry February – You will be entered into winning an unknown $ amount if you complete this challenge. If you avoid alcohol already, try cutting something else out that will improve your lifestyle like excess sugar.
Benefits of avoiding alcohol include:

  • Improves mental clarity and cognitive function.
  • Boosts physical health by reducing the risk of chronic diseases.
  • Enhances sleep quality and promotes better rest.
  • Supports weight management by eliminating empty calories.
  • Strengthens relationships by fostering clearer communication.
  • Increases energy levels and overall productivity

2/2/2026 – WOD

By WOD

Strength – “Wk 5”
a) Back Squat – 1×10 @ 60%, 3×4 @ 82%+, 2×3 @ 85%, 1×1 @ 90%+
b) Straight Arm Pull-down (pulley) – 5×10 (heavy)
—20 Min Clock to get this work done. Superset a/b as needed. Go a little heavier than last wk for each set. The 1×10 set is meant to be a warm-up to get you ready for your working sets.

Conditioning
5 RFT
20/16 Cal Bike
12 DB Snatches (2 arm) 50/35#

WOD Notes: Goal is 10-14 minutes. Snatches should be unbroken each round, so rest extra after the bike if needed. One head only needs to touch the ground. Lower hips more if needed & remember to lock in lower back (stay tight).

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) BB Bent-over Rows (supinated) – 5×10

FEBRUARY CHALLENGE
Dry February – You will be entered into winning an unknown $ amount if you complete this challenge. If you avoid alcohol already, try cutting something else out that will improve your lifestyle like excess sugar.

Benefits of avoiding alcohol include:

  • Improves mental clarity and cognitive function.
  • Boosts physical health by reducing the risk of chronic diseases.
  • Enhances sleep quality and promotes better rest.
  • Supports weight management by eliminating empty calories.
  • Strengthens relationships by fostering clearer communication.
  • Increases energy levels and overall productivity