Weekly Training Plan | February 9- February 16, 2026

Monday, Feb 9, 2026

100 double-unders
50-calorie row
25 step-ups with 30/45-lb. dumbbells to 24-inch box

Large classes might consider a staggered start to optimize access to the rowers.

Cap the double under time at 4 minutes (25 per minute). Adjust step up box height to ensure proper box step up form. I like box steps, they are very functional if done correctly. Problem is, done for reps or speed in a scored CrossFit setting, they fall apart completely, especially under load, especially when using an inappropriate box height. We have a whole set of new step up and plyo boxes to choose from. Please choose wisely. Slow down and focus on performing these well!

Tuesday, Feb 10, 2026: Make Up Day

1) Clean 1 rep max
Bench/Floor Press 1 rep max
OHS 1 rep max

2) 15 min AMRAP:
5 squat cleans @105/155lbs 5 reps
5 bar over burpees

3) 100 double-unders
50-calorie row
25 step-ups with 45-lb. dumbbells to 24-inch box

Wednesday, Feb 11, 2026

Team Series Event 2:

20 min AMRAP:
15 clean and jerks @95/135lbs
Rest 1 minute
15 clean and jerks @105/155lbs
Rest 1 minute
15 clean and jerks @125/185lbs
Rest 1 minute
15 clean and jerks @155/225lbs
Rest 1 minute
15 clean and jerks @165/245lbs
Rest 1 minute
15 clean and jerks @175/265lbs

This is a fun one to do in teams switching as needed. You do a set, I do a set until we complete 15 reps. Rest 1 minute, add weight and repeat.

For most people, I recommend partnering with someone who has the same Grace weight as you. Compromise if required. Start at that weight then add 5-10lbs every set of 15 depending on your strength and skill level. If one partner is a bit stronger than the other, they can do a larger share of the work so long as the starting weight is something both partners can safely do with good technique.

Thursday, Feb 12, 2026

Team Series Event 3

12-9-6
Muscle-ups
275-lb. deadlifts

Ignore the break penalty. We are going to do this one solo. You may share the deadlift bar with someone. If you do not have muscle ups or a ring muscle up progression, pull ups + ring dips will be your alternative. This should be a heavy deadlift somewhere close to your 5 rep max.

Friday, Feb 13, 2026

Team Series Event 4

10 min AMRAP:
5 thrusters
5 chest-to-bar pull-ups
10 thrusters
10 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
20 thrusters
20 chest-to-bar pull-ups

Etc., adding 5 reps to each exercise each round.

Men use 95 lb., women use 65 lb.

Lock step with a partner. Partner A starts with thrusters, Partner B starts with C2B. When you both finish your set, switch stations. When you’ve both completed 5 thrusters and 5 C2B each, move on to 10’s.

Pick a thruster weight and C2B progression (including jumping C2B) that allows you to complete a set of 5 unbroken.

Saturday, Feb 14, 2026

Team WOD

Sunday, Feb 15, 2026

Run 1 mile
100 sit-ups
100 back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed. Do not get carried away with speed and perform hip extensions by accident. If the GHD is in use, the Jefferson Curl is a reasonable, albeit inferior, substitute.