Week of March 16th - March 21st, 2026
Monday
QOTD:
What is your lucky number?
Strength
6 Rounds of:
1 Power Snatch + 2 Snatch Balances @ 40-50% of 1 RM Snatch
Metcon
5 Rounds For Time of:
16 Air Squats
8 Dual Dumbbell Box Step-ups (50s/35s) (20”)
4 Power Cleans (155/105)
Rest 1:00
CAP: 14:00
Accessory/Extra
3 Rounds For Quality of:
1:00 Banded Monster Walk
Tuesday
QOTD:
Do you consider yourself to be a lucky person?
Metcon
For Time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Pull-ups
Shoulder to Overheads (135/95)
CAP: 10:00
Gymnastic Skill Work
3 Rounds For Max Reps of:
1:00 ME Toes to Bar
1:00 ME Hollow Rocks
1:00 Rest
Accessory/Extra
3 Rounds For Quality of:
10 Back Extensions
5 Reverse Snow Angels
Wednesday
QOTD:
Do you have an item you believe to be lucky?
Metcon
For Time:
5 Rounds of:
15 Wall Balls (20/14) (10’/9’)
10 Bar Facing Burpees
5 Hang Power Cleans (135/95)
Then:
Rest 2:00
Then:
5 Rounds of:
15 Hang Power Cleans (95/65)
10 Burpees
5 Wall Balls (12’/10’)
CAP: 22:00
Accessory/Extra
Wall Ball Hamstring Curls
3 x 15
Thursday
QOTD:
If all your food were to be dyed green, which food would be the most off-putting?
Strength
5 x 6 Back Rack Lunges*
*3 Each Side, Not Alternating @ RPE 8
Metcon
6 Rounds For Time of:
200m Run
8 Box Jumps Overs (30”/24”)
CAP: 12:00
Accessory/Extra
3 Rounds For Quality of:
10 Sprinter Sit-ups
10 L / 10 R Foot Elevated Single Leg Glute Bridges
Friday
QOTD:
Would you rather have extreme luck for a day or moderate luck for a year?
Metcon
Tough as Nails 26.4
TBD
Be sure to sign up for the heat you would like up on the whiteboard!
Classes operate as normal through the 4:00pm class and then the first heat of Friday Night Lights will be at 5:10pm.
Saturday
QOTD:
Would you rather do a workout wearing all green face paint or a full leprechaun costume?
Metcon
For Time with a Partner of:
2000m Row
300 Double-Unders
100 Deadlifts (135/95)
1500m Row
250 Double-Unders
70 Deadlifts (185/135)
1000m Row
150 Double-Unders
50 Deadlifts (225/155)
CAP: 35:00
Accessory/Extra
60 Starfish Sit-ups
Partition as Needed
