Week of February 16th - February 21st, 2026
Monday
QOTD:
What is an inaccurate assumption people make about you?
Strength
EMOM for 8:00 of:
1 Hang Squat Clean + 1 Low Hang Squat Clean + 1 Squat Clean @ 65-75% of 1 RM Squat Clean
Metcon
4 Rounds For Total Reps of:
AMRAP for 3:00 of:
8 Burpees
4 Thrusters*
1:00 Rest Between AMRAPs
*Barbell Weights are as Followed for Each Round:
95/65, 115/75, 135/95, 155/105
Accessory/Extra
Dumbbell Bulgarian Split Squats
3 x 8 Each Side
Tuesday
QOTD:
How long into a relationship do you wait until you fart in front of that person?
Metcon
“24.2”
AMRAP for 20:00 of:
300m Row
10 Deadlifts (185/125)
50 Doube-Unders
Accessory/Extra
Hollow Body Pull Overs
3 x 15
Wednesday
QOTD:
What is your ideal nap length?
Strength
Back Squats
5 x 3 @ 70%
Metcon
4 Rounds For Time of:
15 Overhead Squats (95/65)
12 Strict Ring Dips
1:00 Rest
CAP: 12:00
Accessory/Extra
2 Rounds For Quality of:
20 Banded Lat Pull Downs
20 Band Pull Aparts
Thursday
QOTD:
What is the best buffet you have ever been to?
Metcon
5 Rounds For Time of:
15 Kettlebell Swings (70/53)
15 V-ups
15/12 Machine Calories
CAP: 15:00
Strength
Sumo Deadlifts
4 x 3 @ 70-80% or RPE 8
Accessory/Extra
Russian Twists
3 x 15 Each Side
Friday
QOTD:
If your pet was a human, what job would it have?
Metcon
Every 2:00 for 10 Rounds For Total Working Time of:
10 Box Jumps (24”/20”)
10 Single Dumbbell Hang Clean to Overheads (50/35)
5 Strict Pull-ups
Strength
3 Sets with a Partner of:
Barbell 21s*
*While Partner 1 is Completing a Set of 21s, Partner 2 is Performing a Dead Hang From Rings and Then Switch
Accessory/Extra
5 Rounds of:
0:30 ME Inchworm Push-ups
0:30 Rest
Saturday
QOTD:
If you were a dog, what breed would you be?
Metcon
AMRAP for 25:00 with a Partner of:
Max Calorie Row*
*While one Partner is Rowing, the Other is Performing:
12 Front Squats (115/75)
10 Toes to Bar
12 Barbell Reverse Lunges
10 Burpees Over Bar
Athletes Switch Places When the Round is Completed
Accessory/Extra
Single Leg Glute Bridges
3 x 10 Each Side
