Week of March 2nd - March 7th, 2026
Monday
QOTD:
What is the most unfortunate time/place that your card has been declined?
Strength
5 Sets to Establish a Heavy Complex of:
1 Power Clean + 1 Front Squat + 1 Squat Clean
Metcon
AMRAP for 10:00 of:
250/200m Row
5 L / 5 R Single Arm Kettlebell Snatches (53/35)
Accessory/Extra
Kettlebell Side Bends
3 x 10 Each Side
Tuesday
QOTD:
What is your favorite type of cheese?
Strength
Every 2:00 for 5 Rounds of:
3 Tempo Bench Press*
6 Wall Ball Chest Passes
*3 Count Descent, 3 Count Pause on Chest, Normal Ascent
Metcon
6 Rounds For Time of:
50 Double-Unders
10 Toes to Bar
10 Dual Dumbbell Box Step-ups (50s/35s) (20”)
Accessory/Extra
Chainsaw Row
3 x 12 Each Side
Wednesday
QOTD:
What appetizer can you not stop yourself from ordering when it’s on the menu?
Metcon
For Time:
21 Deadlifts (135/95)
9 Burpees Over Bar
21 Back Squats
9 Burpees Over Bar
15 Deadlifts
9 Burpees Over Bar
15 Back Squats
9 Burpees Over Bar
9 Deadlifts
9 Burpees Over Bar
9 Back Squats
9 Burpees Over Bar
CAP: 9:00
Strength
Every 2:00 for 6 Rounds of:
25’ Death March
75’ Mixed Grip Carry
Accessory/Extra
Heel Elevated Bulgarian Split Squat
3 x 8 Each Side
Thursday
QOTD:
Would you rather have to eat a Lunchable or a Cup Noddles everyday?
Metcon
5 Rounds For Total Calories of:
0:30 Weighted Wall Sit
0:30 Weighted Plank Hold
0:30 Weighted Hip Thrust Hold
2:00 ME Calorie Row
1:30 Rest
Strength
3 Rounds in Teams for Max Reps of:
1:00 Team Dumbbell Plank Drag Throughs
1:00 Rest
Accessory/Extra
2 Rounds of:
0:30 ME Machine Calories
0:30 Rest
0:30 ME Machine Calories
0:30 Rest
0:30 ME Machine Calories
0:30 Rest
0:30 ME Machine Calories
0:30 Rest
0:30 ME Machine Calories
2:30 Rest
Friday
QOTD:
If you could change today’s workout, how would you change it?
Metcon
26.2
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:
What is your favorite place to get dessert?
Metcon
AMRAP for 30:00 with a Partner of:
“Filthy 50”
50 Box Jumps (24”/20”)
50 Jumping Pull-ups
50 Kettlebell Swings (53/35)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (45/35)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders
Accessory/Extra
3 Rounds For Quality of:
10 Lateral Lunges
5 L / 5 R Banded Side Step Hip Adductions
