Monday
Buy in – EA Warm up
A) 3 sets
10x (KB High Pull + KBS)
14 Double DB Alternating Jumping Lunges
10 Goblet Hold Heel Elevated Squats
rest as needed between sets
B) 3 Sets –
14 (total) DB Plank Pull Throughs @ 8/10 RPE
:45 Double KB Flutter Kicks
30 Russian Twists
rest as needed between sets
Metcon – 2 Sets ( 1 set every 12 min )
25/20 Calorie Bike
25 Box Jump Overs (24/20)
25 Push Ups
25 Dumbbell Snatch (50/35)
25/20 Calorie Ski or Row
Tuesday
Buy in – 2 Rounds
10 Cossack Squats / 10 Hip flow / 10 Prisoner Good Mornings / 20 Alt V Ups
Mobility – Banded Ankle
A) Front Squat x 2 – 8 min EMOM
B) Back Squat x2 – 8 min EMOM
both start at 65% and build to 85%
Metcon – 8RFT
12 GHD Sit ups
4 Deadlifts (225/155)
Wednesday
Buy in – 2 Rounds
10 Steps side/forward/backwards banded monster walk / 15 Banded Pull Aparts / 10 PVC Cuban Press (healthy shoulders) / 5 High Hang Squat Cleans / 5 Step Outs / 5 Jump outs
A) 3 Minute EMOM
2 Clean and Jerk @65% 1RM Clean and Jerk
-Directly Into-
3 Minute EMOM
2 Clean and Jerk @70% 1RM Clean and Jerk
-Directly Into-
3 Minute EMOM
1 Clean and Jerk @75% 1RM Clean and Jerk
-Directly Into-
3 Minute EMOM
1 Clean and Jerk @75+% 1RM Clean and Jerk
B) Clean Deadlift – 5×4 @ 100% of clean
Metcon – 12 Min AMRAP
10 OHS (115/75)
50 Double Unders
25 ft HSW or reverse bear crawl
Thursday
Buy in – EA Warm up
A) 5 Sets
5x [1 Dumbbell Bench Press + 1 Right Arm Dumbbell Bench Press + 1 Left Arm Dumbbell Bench Press] @8/10 RPE
*4-5 Wide Grip Weighted Pull Ups in between sets.
**Rest as needed between sets
Metcon – 20 Min AMRAP 70-80%
500 m Row
20 Burpees
rest 60 seconds
500 m Ski
20 Burpees
rest 60 seconds
Friday
26.3
Mobility – 2 Rounds – Banded Worlds Greatest Stretch / Banded Ankle / Banded Lat to pec
then 2 rounds – 10 Alt Groiners / 3 Inch Worms / 5 DB Jefferson Curls / 3 No Jump Burpees
then BB warm up – 2 Rounds with empty bar – 5 RDL / 3 Hang Muscle Cleans / 10 Alt FR Rotations / 3 Front Squats / 3 Strict Press / 3 BB Thrusters
3 Rounds one round at each weight
2 Burpees Over Bar
4 Power Cleans
2 Burpees Over Bar
4 Thrusters
30 sec bike
30 sec rest
Open 26.3 – For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
Time cap: 16 minutes
♀ 65, 75, 85 lb
♂ 95, 115, 135 lb
March 9, 2026
