Monday
Buy in – Ea warm up
A) 3 Back Squat @60% 1RM Back Squat
2 Back Squat @70% 1RM Back Squat
1 Back Squat @80% 1RM Back Squat
*Rest as needed between sets
B) Bent Over row 4×10 @8/10 RPE
Metcon – 4 Sets
12/10 Calorie Row
9 Lateral Burpee Over Rower
3 Power Snatch (115/80)
*Rest 2 minutes between sets
Tuesday
Buy in – EA Warm up
Metcon – 4 Sets (1 set every 2 minutes)
12/10 Calorie Machine (athlete’s choice)
2 Clean and Jerk – start @7/10 RPE and build to 8/10 RPE
A) Build to 1 Power Snatch at 80% of 1RM Power Snatch
B) KB High Pull 4×8 per arm at 6-7/10 RPE
C) Alternating V-Up 3×20
Wednesday
Buy in – Move through for 30 minutes
Conversational Pace
1:00 Bike
10 Inchworm
10 Lateral Leg Swings (each side)
10 Alternating Cossack Squats
1 Minute Couch Stretch (each side)
20 Calorie Bike
10 Samson Walking Lunges
10 Scorpions
20 Calorie Air Bike
5 Cat Camel to Child’s Pose
10 Alternating Tspine Bridge
20 Calorie Ski
5 World’s Greatest Stretch (each side)
50ft Lizard Crawl
50ft Ostrich Walk
1:00 Bike Erg
A) Core Buy out
Thursday
Buy in – 2 SETS
10 Overhead Band Pull Apart
8 Banded Pass Throughs
3 Inch worm with push up
4 Alternating Groiner
8 Alternating Squat Thoracic Rotations
then 2 Sets
1 Shuttle Run / 5 OHS (build) / 5 Burpees Over The Bar
Metcon – 1/4 Finals WOD 1
For time:
10 50-foot shuttle runs
20 overhead squats
30 burpees over the bar
Rest 1 minute
30 burpees over the bar
20 overhead squats
10 50-foot shuttle runs
Time cap: 12 minutes
♀ 80 lb
♂ 115 lb
With time remaining build to a Heavy 4 Bench Press
Friday
Buy in- EA Warm up
Partner Throwdown Friday
Part One – Can break up how you see fit
80 DB Hang Cleans (Syncro)
40 Muscle ups (Alternate)
into second part
For time: switch when you see fit
1,000-meter row
30 clean and jerks
1,000-meter row
30 strict handstand push-ups
♀ 95 lb
♂ 135 lb
March 23, 2026
