Monday February 23, 2026

Warmup

1:30 bike/row

5/way halo

10/side Russian KBS

5 goblet squats

10/side half kneeling overhead press

5/side situp w/ overhead extension

 

Mobility

5 squat to stands

:20 Samson stretch

10 shin switches

                          

Skill/Strength

Back Squat

4-5x4

 

Working weight should be relatively heavy

 

WOD

KB Swings 25/20/15/10/5

KB Goblet Squats 5/10/15/20/25

Situps 20/20/20/20/20

 

F:  light KB

P1:  70/45

P1.5:  55/35

P2:  35/25

C:

Hang Power Cleans 20/16/12/8/4

Front Squats 4/8/12/16/20

Toes to Bar 10/10/10/10/10

 

RX:  115/75 (modify by reducing the weight)

Will Williams