Week of March 9th - March 14th, 2026

Monday

QOTD:

How many clocks did you have to manually reset this weekend?

Metcon

5 Rounds For Time of:

50 Double-Unders

20 AbMat Sit-ups

10 Clean & Jerks (135/95)

5 Bar Muscle-ups

CAP: 20:00

Accessory/Extra

3 Rounds For Quality of:

10 Good Mornings (45/35)

10 Toes Elevated Romanian Deadlifts (45/35)

Tuesday

QOTD:

What is your morning routine?

Metcon

Every 2:00 for 9 Rounds, For Total Working Time, of:

5 Shuttle Runs

5 Deadlifts (225/155)

5 Burpees Over Bar

Plyometrics

Seated Box Jumps

6 x 3

Accessory/Extra

Weighted Sit-ups

3 x 15

Wednesday

QOTD:

How many times do you hit snooze in the morning?

Strength

Overhead Squat

8 x 2

Building to AHAP

Metcon

3 Rounds For Time of:

9 Hang Power Snatches (95/65)

15 Wall Balls (20/14)

21 Push-ups

CAP: 9:00

Accessory/Extra

3 Rounds For Quality of:

0:20-0:40 Ring Support Hold

Thursday

QOTD:

What is your favorite breakfast food?

Metcon

3 Rounds For Max Calories of:

AMRAP for 7:00 of:

5 - 10 - 15 …

Bike Calories

Ski Calories

Row Calories

3:00 Rest Between AMRAPs

Core Work

EMOM for 9:00 of:

0:45 Left Side Copenhagen Plank

0:45 Right Side Copenhagen Plank

0:45 Hollow Hold

Accessory/Extra

Plank Kettlebell Slides

3 x 10 Each Side

Friday

QOTD:

If you naturally wake up a couple minutes before your alarm, do you get up or wait for it to go off?

Metcon

26.3

For Time:
2 rounds of:
12 Burpee Over Bars
12 Cleans (95/65)
12 Burpee Over Bars
12 Thrusters
-- then --
2 rounds of:
12 Burpee Over Bars
12 Cleans (115/75)
12 Burpee Over Bars
12 Thrusters
-- then --
2 rounds of:
12 Burpee Over Bars
12 Cleans (135/95)
12 Burpee Over Bars
12 Thrusters

CAP: 16:00

Saturday

QOTD:

What is something you have to do every morning or your day feels off?

Metcon

3 Rounds, In Teams of 3*, of:

AMRAP for 10:00 of:

Max Calorie Row

5 Synchro Toes to Bar

10 Synchro Kettlebell Swings (53/35)

1:00 Rest Between AMRAPs

*While 2 Partners are Performing Synchronized Reps, One Partner is Performing Calories on the Rower. Athletes Can Switch Places as Desired.

Accessory/Extra

Weighted Deadbugs

3 x 10 Each Side