March 9th - 14th, 2026

MONDAY    MARCH 9, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
8 Samson stretches
8 PVC passthroughs
4 light DB strict press each side
4 light DB high pull each side

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2 Rounds
4 alternating lunges with warm up weight each side
4 alternating DB snatches with warm up weight
8 arch/hollow swings

Skill: Pull up progression

4 reps of each

Pull up - chest to bar pull up - ring muscle up

Jumping pull up - pull up - chest to bar pull ups

Jumping pull up - jumping chest to bar pull up - pull ups

Specific warm up - coach led

2 Rounds
10 jumping jacks
4 lunge steps (in place or walk) each arm working weight
4 alternating DB snatches working weight

‍METABOLIC CONDITIONING:

CrossFit Open 26.2
For time (15:00 time cap)
80-foot dumbbell overhead walking lunge or 28 front lunge steps (50/35#)(35/20 - Scaled/55+ RX)
20 alternating dumbbell snatches
20 pull-ups/jumping pull ups
80-foot dumbbell overhead walking lunge or 28 front lunge steps
20 alternating dumbbell snatches
20 chest-to-bar pull-ups/pull ups/jumping chest to bar
80-foot dumbbell overhead walking lunge or 20 front lunge steps
20 alternating dumbbell snatches
20 muscle-ups/chest to bar pull ups/pull ups

*Challenge yourself to get the harder gymnastics movement - at least one!
The last round of gymnastics should be a challenge!

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

1:00 puppy dog stretch
1:00 scorpion stretch each side
1:00 saddle stretch or couch stretch

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‍TUESDAY   MARCH 10, 2026

WARM UP

2:00 row/bike/ski

2 Rounds
5/5 World's greatest stretch
8 PVC passthroughs
8 PVC snatch grip behind the neck press
8 PVC overhead squats

Coach-led snatch warm up
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STRENGTH:  Snatch

In 20 minutes build to a new 1 Rm - take your time! (Feb 27 or Jan 16)

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METCON:

5 Rounds

:20 bike/row, conversation pace
:20 bike/row, moderate pace
:20 bike/row, fast pace

‍Cool down
2-3 minutes walk/bike
2:00 foam roll!

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‍WEDNESDAY MASH UP    MARCH 11 , 2026

Warm up:

2:00 run/bike/row/ski

1 Round
1:00 single under jumps
10 bootstrappers
10 hips down push ups
10 light DB deadlifts
10 light DB front squats
10 light DB strict press
10 light DB cleans
10 arch/hollow swings
1:00 alternating step jump rope singles
5 DB deadlifts - working weight
5 DB thrusters - working weight
5 DB clean and jerks - working weight
5 toes to bar

METABOLIC CONDITIONING :‍

AMRAP 5 minutes of:
20 Dumbbell Deadlifts (50/30)
20 Dumbbell Thrusters
25 Dumbbell Clean & Jerks

AMRAP 5 minutes of:
80 alternating step jump rope singles
15 sit ups
80 alternating step jump rope singles
15 V-ups
80 alternating step jump rope singles
15 sit ups

AMRAP 5 minutes of:
20 - 15 - 10 - 5
Toes-to-bar
Burpees

*Rest 3 minutes between workouts.

score is reps of maybe a finish time...
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‍TEAM THURSDAY  MARCH 12, 2026

Warm-up:
2:00 bike/row/ski

2 Rounds
8 cat cows
8 banded good mornings
8 banded presses
8 glute bridges

SKILL:
‍KB Turkish Get ups - heavier than last week!
2 Quarter TGU each side
2 Quarter TGU + Bridge each side
2 Half TGU each side
3 Full TGU each side – build to heavier than last week

TEAM METABOLIC CONDITIONING:

For time with a partner:

21 hang power cleans (135/95)
15/21-cal row
15 hang power cleans
10/15-cal row
9 hang power cleans
7/9-cal row
– Each Partner completes all of the work - partition as desired!

Right into …

21 box jumps (20/24 in)
15/21-cal row
15 box jumps (20/24 in)
10/15-cal row
9 box jumps (20/24 in)
7/9-cal row
– Each Partner completes all of the work - partition as desired!

Cool Down

2:00 easy bike/walk

1:00 seal stretch

FRIDAY   MARCH 13, 2026

WARM UP

2:00 bike/row/ski

2 Rounds
4 inch worms with seal and down dog
8 bent over ball throws from chest
8 plank shoulder taps
8 hollow rocks
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STRENGHT: Dumbbell Bench Press
4 - 4 - 4 - 4 - 4 building - (Feb 24th)

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METABOLIC CONDITIONING : ‍

10 rounds for time:
30 out and on plate hop ups
2 wall walks/half wall walks/inch worm with push up

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Cool Down

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

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SATURDAY   MARCH 14, 2026

OPEN GYM  0800 - 1000

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