WOD: Monday, February 16th, 2026 (Burpee Day 21)

Posted by & filed under .

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of Lateral hops, Air Squats, Squat Hold
  • Couch Stretch – 1 Min per side 

——————————————————————————————————–

Strength: Back Squat (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each @60% of 1RM 
  • Sets 3 and 4: 5 Reps each @70% of 1RM 

*Try to do these without a belt and focus on core engagement

*If you missed week 1 use today as a make up day

——————————————————————————————————–

Workout: For Time 

3 Rounds

  • 500 M Row / 400 M Run / 1200 M Bike 
  • 45 Double Unders
  • 9 Thrusters (95/65)

——————————————————————————————————–

Cardio Option: For Time 

3 Rounds

  • 500 M Row / 400 M Run / 1200 M Bike 
  • 45 Double Unders
  • 9 DB Thrusters (2×50/2×35)

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Long Sit Ups 
  • 30 Plate Twists (25/15)