WOD: Friday, February 13th, 2026 (Burpee Day 18)

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Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps
  • Sumo inchworm Push ups – 5-4-3-2-1 Reps
  • Rig Assisted Pec Stretch – 1 Min per side 

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Strength: Bench Press (17 Minutes) 

  • Establish a heavy single 

*Warm Up Rep Scheme:

  • 5-5-3-3-1-1-1-1-etc… 

*Partner up with someone and spot each other 

*NEW STRENGTH CYCLE (2x a week) 

  • Mondays – Back Squat (1RM) 
  • Fridays – Bench Press (1RM) 

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Workout: 2 intervals 

AMRAP x 2 Minutes

  • Max Calorie Row/Bike/Ski 

-Rest :30s-

AMRAP x 2 Minutes 

  • Max Shuttle Runs (25ft) 

-Rest :30s-

AMRAP x 2 Minutes 

  • Max Burpees to a target (pull up bar) 

-Rest 2 Minutes and Repeat- 

*Shuttle Runs: Every 25 ft = 1 Rep 

*Two Total Scores:

  • Cals + Shuttle Runs + Burpees for each intv 

*Burpee to a target Standard:

  • Chest + Thighs on the ground 
  • Both feet off the ground 
  • 2 hand touch to the pull up bar 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions