Wednesday 03/18/2026

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Strength 
SHOULDER PRESS
Every 3:00 × 3 sets
2 Shoulder Press @78-82%

WOD
"Pistachio"
Every 2:00 (16:00)
15/12 Calorie Row
100m Run or 5x50ft Shuttle Run
*Score is slowest set

Tuesday 03/17/2026

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Accessory 
Gymnastics: Bar Muscle-Ups
Level 1:
Every 1:00 (9:00)
Min 1: 8 Feet Assisted Strict Pull-ups
Min 2: 6-8 Matador Dips or Bench Dips
Min 3: Rest Minute
Level 2:
Every 1:00 (9:00)
Min 1: 2-3 Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms
Min 2: 3-6 Banded Low Bar Muscle Ups OR 1-2 Spotted Bar Muscle Ups
Min 3: Rest Minute
Level 3:
8 Bar Muscle Ups
16/12 Cal Row
6 Bar Muscle Ups
12/8 Cal Row
4 Bar Muscle Ups
8/6 Cal Row
2 Bar Muscle Ups
(Scored by Time, 9:00 Time Cap)

WOD
"Forest Green"
For Time:
21-15-9
Calorie Air Bike
Kettlebell Swings 55#/35#
-rest till 7:00-
21-15-9
Calorie Air Bike
Toes to Bar
-rest till 14:00-
21-15-9
Toes to Bar
Kettlebell Swings 55#/35#
(Women's Calories: 16-12-8)

Monday 03/16/2026

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Strength 
BACK SQUAT
Every 3:00 × 3 sets
2 Back Squats @78-82%

WOD
"Emerald"
2 sets For Time:
9-6-3
Squat Cleans 135#/95#
15-12-9
Handstand Push Ups
-rest 3:00 between sets-