March 2nd - 7th, 2026

MONDAY    MARCH 2, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 seal rocks
4/4 Worlds greatest stretch
8 air squats
:15-:20 Samson stretch hold each side
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2 Rounds
5 medball squat with working weight
5 medball throw to target with workout weight
10 alternating lunges

Coach Run - Specific warm up

‍METABOLIC CONDITIONING:

Open 26.1

For time:
20 wall-ball shots (14/20#) (9/10 ft)
18 box jump-overs - (20/24 in)
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

Time cap 12:00

Scaled and Masters 55+ Rx can step over box, Men to 9ft target (women's is the same)

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

1:00 couch stretch each side
1:00 puppy dog stretch

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‍TUESDAY   MARCH 3, 2026

WARM UP

2:00-3:00 bike/row/ski - take some extra time on this today if you're sore!

2 Rounds
8 cat cows
8 PVC pass throughs
8 PVC good mornings
8 scap pull ups
8 barbell bent over rows

Strength: Barbell bent over Row  6 - 6 - 6 - 6 Build to heavier than Feb 20.

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‍METABOLIC CONDITIONING :

Every 2:00 for 5 rounds / 1 minute rest between rounds:

10 strict chin-ups (palms facing to you)/banded strict chin ups/feet assisted ring chin -ups

AMRAP AbMat sit-ups in remaining time

Time intervals are; 0-2, 3-5, 6-8, 9-11, 12-14

Score is total AbMat sit - ups

‍Cool down
2-3 minutes walk/bike
1:00 seal stretch

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‍WEDNESDAY MASH UP    MARCH 4, 2026

Warm up:

2:00 run/bike/row/ski

1 Round
1:00 single unders
10 banded presses
10 banded good mornings
1:00 double unders
10 light DB strict presses
10 light DB deadlifts

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METABOLIC CONDITIONING :‍

AMRAP 6 minutes:
50 Double-unders/100 single unders
10 Seated DB strict press (on floor - legs straight out)

AMRAP 6 minutes:
20/15 cal row
15  DB Push Press (heavier than seated press)

AMRAP 6 minutes:
20/15 cals, Air bike
40 DB Deadlifts (heavier than push press)

*Rest 3 minutes between workouts

Pick DB's you can move fast with, increase weight of DB each workout

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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 5, 2026

Warm-up:

2:00 bike/row/ski

2 Rounds

8 Samson stretches
8 Light KB strict press each arm
8 Single leg RDLs each leg
8 Glute bridges
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SKILL: Turkish Get ups
This week use the same weight for the progression or increase.

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3 Quarter TGU each side
3 Quarter TGU + Bridge each side
3 Half TGU each side
2 sets of 3 Full TGU each side - aim to do that these sets at a heavier weight than last week but not a max

TEAM METABOLIC CONDITIONING:

For time:

5k Echo bike
40 Double DB hang cleans (35/53 lb)
200-m DB farmers carry
3k Echo bike
30 Double DB hang cleans
200-m DB farmers carry
1k Echo bike
20 Double DB hang cleans
200-m DB farmers carry

One partner works at a time. Partition work as desired.
Scaled bike distances: 3k, 2k, 1k

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FRIDAY   MARCH 6, 2026

WARM UP

2 Rounds
8 bootstrappers
8 KB Sumo deadlift with moderate weight
8 Single arm DB high pulls each arm
8 Hips down push ups
8 kneeling wrist circles (4 each direction)

Then: 1:00 bottom of squat hold
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STRENGTH: Front Squat  4 - 4 - 4 - 4 - 4 - 4 climbing (Feb.16)

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‍METABOLIC CONDITIONING:
Quarter Gone Bad

5 rounds for max reps of:
:15 Sumo deadlift high pulls (75/55)
:45 rest
:15 weighted pull-ups (50/35)/strict pull up/banded pull up/ring row
:45 rest
:15 burpees
:45 rest

Cool Down

2-3 easy bike walks
1:00 saddle stretch
1:00 seal stretch

SATURDAY   MARCH 7, 2026

OPEN GYM  0800 - 1000

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