March 23rd - 28th, 2026

MONDAY    MARCH 23, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 bootstrappers
8 single arm DB press each side
8 deadbugs
8 broad jumps

STRENGTH:   Deadlift build to 1 Rm (Feb 23)

5 - 3 - 2 - 1 - 1 - 1 - 1
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‍METABOLIC CONDITIONING:

AMRAP 8:00
4-8-12-16-20-etc.
Hang DB power clean and jerk right (50/35)
Hang DB power clean and jerk left
Box jumps (24/20)
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Cool down:
2:00-3:00 easy bike or take a walk!

1:00 seal stretch
1:00 puppy dog stretch

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‍TUESDAY   MARCH 24, 2026

WARM UP

2:00 row/bike/ski

2 Rounds
1:00 single unders/1:00 double unders
8 Samson stretches
8 banded presses
8 banded good mornings
8 alternating barbell front rack rotations
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STRENGTH: Split Jerk

4 - 4 - 4 - 4 - 4 Building (February 17)

Focus on good technique before increasing weight.
Must be able to re-rack each rep

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‍METABOLIC CONDITIONING :

Annie
50-40-30-20-10 reps for time:
‍Double-unders (or 2x Single unders)
Sit-ups

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‍Cool down
2-3 minutes walk/bike
1:00 scorpion stretch each side

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‍WEDNESDAY MASH UP    MARCH 25 , 2026

Warm up:

2:00 run/bike/row/ski

1 Round
5/5 World's greatest stretch
10 PVC passthroughs
10 air squats
10 hips down push ups
10 arch/hollow swings
10 PVC overhead squats
10 light Russian KB swings

Warm up Overhead squat from the floor
Warm up pull up variation

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METABOLIC CONDITIONING :‍

AMRAP 7 minutes:
10 Overhead Squats, 95/65
5 Chest to bar pull ups/Pull ups (as high as possible)/Jumping chest to bar

AMRAP 7 minutes of:
20/15 cals on bike
21 Russian Kettlebell Swings, 70/53
12 V-ups

AMRAP 7 minutes of:
500m Row
50 Push-ups
500m Row
25 Push-ups
Row to time cap (100m = 10 reps)

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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!
1:00 foam roll back and shoulders

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‍TEAM THURSDAY  MARCH 26, 2026

Warm-up:

2:00 run/bike/row/ski

2 rounds

4 Inch worms with seal and down dog
8 PVC passthroughs
50 ft shuttle run
8 Light DB Z presses
8 arch/hollow swings

Then: 1:00 kneeling wrist stretch

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SKILL: Handstand Push Ups/Kipping Handstand Push Ups (15 minutes)

Progress together through each step, work up to and stay at the step that is most challenging.

5-10 reps - tripod HSPU - work on the triangle between head and hands

5-10 reps - box HSPU

5-10 reps - kick to wall - negative lower to 1 abmat

5-10 reps - inverted arch/hollow kips

5 reps - kipping HSPU or strict HPSU with as few abmats as possible

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TEAM METABOLIC CONDITIONING:

2 rounds for time with a partner:

20 shuttle runs (down and back, 25' = 1 rep)
75 toes-to-bars/knees raises/toes to KB
20 shuttle runs
50 strict pull-ups/banded strict pull up/ring rows
20 shuttle runs

– Share the work as desired.

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Cool Down

2-3 minutes walk or bike

:30 calf stretch each side
1:00 puppy dog stretch

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FRIDAY   MARCH 27, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
8 air squats
8 Alternating scorpion stretch (4 each side)
8 PVC Good mornings
8 Bent over chest ball throws
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STRENGTH:  Dumbbell Bench Press 3 - 3 - 3 - 3 - 3 (March 13)

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‍METABOLIC CONDITIONING: ‍

For time:
9-15-21-15-9
Burpee over bar
Power cleans (135/95) (95/65)

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Cool Down

2-3 bike/walk
1:00 couch stretch each leg

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SATURDAY   MARCH 28, 2026

OPEN GYM  0800 - 1000

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