Weekly Workout Routine: March 23rd - March 28th, 2026

Monday — Lower Strength

STRENGTH
Back Squat
5 x 5 @ 75–80%

WOD — 12 min AMRAP

• 12 Alt Pistol Squats

• 12 Alt DB Snatches

• 8 Box Jumps

Tuesday — Gymnastics Density + Core

STRENGTH
Weighted Pull-Ups
5 x 3

WOD — 12 min EMOM
Min 1: Max unbroken Chest-to-Bar Pull-Ups
Min 2: Max unbroken TTB
Min 3: Max Hollow Hold
Min 4: Rest

Wednesday — Olympic Lift + Sprint Intervals

STRENGTH
Push Press
6 x 3 @ 75–80%

WOD — 6 Rounds For Time

• 8 Hang Power Snatches (moderate)

• 10 Burpees over bar

Thursday — Unilateral Lower + Upper Mix

STRENGTH
Bulgarian Split Squats & Single Leg RDL’s
4 x 8 / leg

WOD — 4 Rounds For Time

• 24 Wall-Ball Shots

• 24 Push-ups

• 24 Sit-ups

Friday — Upper Strength + Chipper

STRENGTH
Bench Press
5 x 5

WOD — For Time

• 50 DB Thrusters

• 40 Pull-Ups

• 30 Box Jump Overs

• 20 Burpees

• 10 Muscle-ups

Saturday — Team Conditioning (Flow-Based)

Teams of 2 — 18 min AMRAP

• 200m Run (together)

• 20 Synchro DB Hang Clean & Jerks

• 20 Synchro Sit-Ups

• 20 Synchro Lateral Burpees Over DB