Week of March 23rd - March 28th, 2026

Monday

QOTD:

What is your favorite Spring Break memory?

Strength

Every 1:00 for 8 Rounds of:

2 Low Hang Squat Cleans + 1 Hang Power Clean

Build AHAP

Metcon

21 - 18 - 15 - 12 - 9

Power Cleans (95/65)

Box Jump Overs (24”/20”)

CAP: 12:00

Accessory/Extra

Tall Jerks

5 x 3

Tuesday

QOTD:

What is the best trip you have taken with friends?

Strength

Deadlifts

5 - 5 - 3 - 3 - 2 - 2

Build AHAP

Metcon

3 Rounds For Time of:

21 Kettlebell Swings (70/53)

15/12 Machine Calories

9 Front Squats (155/105)

CAP: 10:00

Accessory/Extra

Dead Bugs

3 x 10 Each Side

Wednesday

QOTD:

What is a place you have been to that completely surprised you?

Strength

5 Rounds For Max Reps of:

0:20 ME Strict Chin-ups

0:20 Ring Rows

Rest 2:20

Metcon

5 Rounds For Time of:

9 Bar Muscle-ups

6 Power Snatches (135/95)

CAP: 9:00

Accessory/Extra

Banded Bent Over Lat Pulls

3 x 15

Thursday

QOTD:

What’s the most spontaneous trip you’ve ever taken?

Strength

6 Rounds of:

3 Dumbbell Chest Press Complex*

6 Dumbbell Plank Rows

Rest 1:30

*1 Complex = 1 Single Arm Press Right + 1 Single Arm Press Left + 1 Normal Chest Press

Metcon

4 Rounds For Total Working Time of:

15 Push-ups

10 Machine Calories

15 Overhead Sit-ups (45/35)

10 Shuttle Runs (1 Rep = 25’)

1:00 Rest Between Rounds

Accessory/Extra

Bird Dog Row

3 x 10 Each Side

Friday

QOTD:

What’s one trip you wish you could relive exactly the same?

Metcon

6 Rounds For Time of:

10 Toes to Bar

20 Dumbbell Snatches (50/35)

25’ Single Dumbbell Suitcase Walking Lunges*

*Add 25’ of Lunges Each Round

Rest 1:00 Between Rounds

CAP: 20:00

Accessory/Extra

5 Rounds For Quality of:

0:30 Machine of Choice

8 Jumping Air Squats (As High as Possible)

Saturday

QOTD:

Who would be your dream group to go on a trip with?

Metcon

For Time with a Partner of:

1600m Run

40 Handstand Push-ups

40 Burpee Pull-ups

800m Run

30 Handstand Push-ups

30 Burpee Pull-ups

400m Run

20 Handstand Push-ups

20 Burpee Pull-ups

200m Run

10 Handstand Push-ups

10 Burpee Pull-ups

CAP: 35:00

Accessory/Extra

Single Arm Glute Bridge Floor Press

3 x 10 Each Side