March 30th - April 4th, 2026

‍MONDAY    MARCH 30, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 air squats
8 hips down push ups
8 supine shinbox rotations
8 glute bridges
8 kneeling wrist circles (4 each direction)

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STRENGTH:  Front Squat  2 - 2 - 2 - 2 - 2 - 2 climbing (March 20)

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‍METABOLIC CONDITIONING:

For reps:

Tabata air squats
Tabata push-ups
Tabata AbMat sit-ups
Tabata Alternating lunges

– Each Tabata is 8 rounds of :20 of work and :10 of rest.

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

1:00 couch stretch each leg
1:00 standing chest opener each side

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‍TUESDAY   MARCH 31, 2026

WARM UP

2:00 run/row/bike/ski

2 Rounds

8 Sumo stance inch worms - just out and back
8 Light KB high pulls each side
8 Light KB strict press side
8 Light KB single leg RDL side
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STRENGTH: Sumo Deadlift 8 - 8 - 8
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Establish a weight for a new series (8 - 6 - 4 - 2 - 1)
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‍METABOLIC CONDITIONING :

3 rounds for time:

500m row
30 KB snatches (53/35)
20 KB swings

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

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‍WEDNESDAY MASH UP    APRIL 1, 2026

Warm up:

2:00 run/bike/row/ski

1 Round
1:00 single unders
8 bootstrappers
8 banded pressess
8 banded good mornings
1:00 double unders
8 light wallballs
8 Double DB push presses
8 Light Double KB deadlifts
8 Scap pull ups
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Warm up pull ups, push press and deadlfits

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METABOLIC CONDITIONING :‍

AMRAP 8 minutes:
25 Wallball Shots, 20/14
5 Strict Pull-ups/banded strict pull ups/ring rows

AMRAP 8 minutes of:
20/15 cal Echo bike
10 DB Push Presses (50/35)

AMRAP 8 minutes of:
50 Double-unders/100 single unders (2=1)
15 Double KB DLs  (70/53)

*Rest 4 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  APRIL 2, 2026

Warm up

2:00 run/bike/row/ski

8 seal to down dogs
8 light DB hang power cleans
8 light DB front squats
8 PVC pass throughs
5 Tripod HSPU with abmat and triangle!

Then: 1:00 kneeling wrist stretch

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 - box HSPU or DB Z press if still working strength

5 reps - headstand on wall with triangle - lower knees to chest
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5-10 reps - kick to wall - negative lower to 1 or 2 abmats

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:
Partner Version Quarterfinals Workout 2
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For time with partner, completed anyhow:

80 dumbbell hang squat cleans (50/35)(35/20)
40 Chest to bar pull ups/Kipping pull ups/Jumping chest to bar
OR 30 Chest to bar + 10 Bar Muscle ups

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FRIDAY   APRIL 3, 2026

WARM UP

2:00 run/row/bike/ski

2 Rounds
100ft shuttle run
8 PVC good mornings
8 PVC snatch grip behind the neck press
8 PVC overhead squats or air squats
8 Hips down push ups
:15 PVC front rack stretch each side
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STRENGTH:  Power Clean
5 - 5 - 5 - 5 - 5 Building (new series)

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‍METABOLIC CONDITIONING:
Quarterfinal Workout 1

For time (12:00 time cap):

10 x 50ft shuttle runs
20 Overhead squats or Front squats (115/80)
30 Burpee over bar

Rest 1:00

30 Burpee over bar
20 Overhead squats or Front squats (115/80)
10 x 50 ft shuttle runs

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Cool Down

2-3 walk or easy bike

1:00 puppy dog stretch
1:00 seated shoulder extension

SATURDAY   APRIL 4, 2026

OPEN GYM  0800 - 1000

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