March 16th - 21st, 2026

MONDAY    MARCH 16, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
4 inch worms with seal and down dog
8 air squats
8 PVC passthroughs
:15 PVC front rack stretch each side
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1 Round
10 hips down push ups
10 barbell deadlifts
10 barbell hang muscle cleans
10 barbell front squats
10 barbell strict press

Power clean review and standards
Thruster review and standards

Warm up power clean and thruster, get out weights

Burpee review and standards

2 Rounds
2 Burpee over bar
2 Power cleans with weight 1
2 Burpee over bar
2 Thrusters with weight 1

Rest :30-1:00

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‍METABOLIC CONDITIONING:

Open 26.3

For time (AMRAP 16:00):
2 rounds of:
12 burpees over the bar
12 cleans Rx: 95/65, Scaled: 65/45, Rx 55+: 75/55
12 burpees over the bar
12 thrusters Rx: 95/65, Scaled: 65/45, Rx 55+: 75/55
2 rounds of:
12 burpees over the bar
12 cleans, Rx: 115/75, Scaled: 85/55, Rx 55+: 95/65
12 burpees over the bar
12 thrusters, Rx: 115/75, Scaled: 85/55, Rx 55+: 95/65
2 rounds of: 12 burpees over the bar
12 cleans, Rx: 135/85, Scaled: 95/65, Rx 55+: 115/75
12 burpees over the bar
12 thrusters, Rx: 135/85, Scaled: 95/65, Rx 55+: 115/75

Rx & 55+ Rx = jump over bar
Scaled = step over bar

Cool Down

3:00 easy bike or walk
1:00 scorpion stretch each side
1:00 puppy dog stretch

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‍TUESDAY   MARCH 17, 2026

WARM UP

2:00 row/bike/ski/job

2 Rounds
8 cat cows
8 Samson stretches
8 banded bent over row
8 deadbugs
8 scap pull ups
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STRENGTH: Barbell bent over Row  4 - 4 - 4 - 4 Build to heavier than March 3

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‍METABOLIC CONDITIONING :

AMRAP 8:00
8 box jumps (24/20)
3 strict pull ups/ring rows
3 strict knee raises/toes to rig

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Ab Finisher:

Accumulate 5:00 of a high plank, rest as needed or if form breaks!

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‍WEDNESDAY MASH UP    MARCH 18, 2026

Warm up:

2:00 run/bike/row/ski

1 Round
10 seal to down dog
10 glute bridges
10 supine shin box rotations
10 light barbell deadlifts
10 light barbell strict press
10 kettlebell swings
5 tripod HSPU or 5 push ups

Warm up deadlift and HSPU

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METABOLIC CONDITIONING :‍

AMRAP 6 minutes:
8 Deadlift, 275/185
8 Barbell Roll-outs

AMRAP 6 minutes of:
20 Sec. L-sit
10 Strict HSPU, Scale Box or Tri-pod HSPU

AMRAP 6 minutes of
50-40-30-20-10 reps:
Kettlebell swings (53/35)
Calories, Air Bike

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*Rest 3 minutes between workouts

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Cool down:
2:00-3:00 easy bike or take a walk!

2:00 foam roll back and shoulders

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‍TEAM THURSDAY  MARCH 19, 2026

Warm-up:

2:00 run/bike/row/ski

2 Rounds
8 Samson stretches
8 Single leg KB RDL each leg
8 Light KB strict press each arm
8 hollow rocks
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SKILL: Turkish Get Ups - last day!

3- 2 - 1 - 1 - 1

Reps for each side - build to a heavy single! 
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TEAM METABOLIC CONDITIONING:

4 Rounds of 1:30 work/:30 rest at each station:

Station 1) Sled - load up sled and push your teammate (25 feet = 1 rep)

Station 2) C2 bike max cals

Station 3) GHD sit ups/Weighted sit ups

Score is total reps!

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FRIDAY   MARCH 20, 2026

WARM UP

2 Rounds
1:00 single unders/1:00 double unders
8 bootstrappers
8 single arm DB strict press
8 single arm DB high pulls
8 kneeling wrist circles (4 each direction)

Then: 1:00 bottom of squat hold
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STRENGTH:  Front Squat  3 - 3 - 3 - 3 - 3 - 3 climbing (March 6)

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‍METABOLIC CONDITIONING:

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4 rounds for reps:

:40 alternating DB snatches (50/35):20 rest

‍:40 double-DB push presses (50/35) :20 rest

:40 double-unders :20 rest

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Cool Down

2-3 walk or easy bike

1:00 couch stretch each side

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SATURDAY   MARCH 21, 2026

OPEN GYM  0800 - 1000

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