Monday 03/23/2026

Strength
Build up to a 1RM Back Squat

WOD
"Jackie"
For Time:
1000m Row
50 Thrusters 45#/35#
30 Pull Ups

Saturday 03/21/2026

WOD
"Spearmint"
Teams of 3
25:00 AMRAP
Partner 1: 400m Run (or 20 Cal Bike)
Partner 2: AMRAP
50ft Dumbbell Farmer Carry (70s/50s)
8 Burpee Box Get Overs @ 30"/24"
Partner 3: Rest
-Rotate when partner finishes the 400m run. Partner picks up where the AMRAP was left off.
(Scored by Total Rounds + Reps)

Friday 03/20/2026

Strength 
Power Snatch + Snatch Balance
CYCLING (SNATCH)
Every 2:00 (10:00)
2 Touch-and-Go Power Snatch + 1 Snatch Balance @ RPE 7

WOD
"Lime Green"
6 Rounds For Time:
3 Wall Walks
9 Overhead Squats 95#/65#
12 Pull Ups

Thursday 03/19/2026

Strength 
DEADLIFT
Every 3:00 × 3 sets
2 Deadlifts @78-82%

WOD
"Turquoise"
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge 50#/35#
Max Burpee Over Dumbbell
-rest 2:00 between sets-
(Scored by Total Reps)