Monday, March 23

Strength — Compete Overhead Squat — Every 3 min, for 12 min (4 sets)

Set 1 – 3 reps @ 77%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 83%
Set 4 – 2 reps @ 85–88%

No % known? RPE 7 for triples, RPE 8 for doubles.

Strength — Fitness Back Rack Curtsy Lunges — Every 3 min, for 12 min (4 sets)

5/side per set @ RPE 6–7

Metcon: On the Run 12 min AMRAP

Run 200m
20 Deadlifts @ 115/75 lb
Run 200m
20 Alt. Front-Racked Barbell Reverse Lunges @ 115/75 lb

Masters: 95/65 lb | Top scores: 4 rounds | Min. goal: 2 rounds + deadlifts Sub: 250m Row/Ski | 500m C2 Bike | 600m Echo Bike

Tuesday, March 24

Strength Supinated Inverted Rows & Deadhang — Every 2 min, for 12 min (3 rounds)

Min 1–2: 10–15 Supinated Inverted Chest-to-Bar Rows (1 sec pause at chest)
Min 3–4: Supinated Deadhang for max duration (unbroken, cap 60 sec)

Metcon: Uno Reverse For Total Time (14 min cap)

15-12-9

Box Jump Overs — 24/20″
Pull-Ups

— Rest 2 minutes —

9-12-15

Pull-Ups
Box Jump Overs — 24/20″

Score = total time including rest | Top scores: 10 min

Wednesday, March 25

Strength — Compete Squat Clean — Every 3 min, for 15 min (5 sets)

Sets 1–2: 2 reps @ 78–82%
Sets 3–5: 1 rep @ 85–90%

Drop and reset between reps. Doing Quarterfinals this weekend? Drop to 68–72% for doubles, 75–80% for singles.

Strength — Fitness Power Clean — Every 3 min, for 15 min (5 sets)

Sets 1–2: 2 reps @ RPE 7
Sets 3–5: 1 rep @ RPE 8

Metcon: Simple and Clean For Time — 9 min cap

30 Power Cleans @ 95/65 lb
30 Bar-Facing Burpees
Row 30/25 cal

Top scores: 5 min | Sub: 30/25 cal Ski or C2 Bike | 24/20 cal Echo Bike | 12 Shuttle Runs QF option: 20 Power Cleans / 20 BFB / 20-15 cal Row

Thursday, March 26

Metcon: Carry Poppins 4 Rounds for Time — 25 min cap

Echo Bike 50/40 cal
KB Farmer Carry 200m @ 53/35 lb

Top scores: 18 min | Sub: 63/50 cal Row, Ski, or C2 Bike

Friday, March 27

Strength Barbell Bench Press — Every 2:30, for 10 min (4 sets)

Set 1 – 3 reps @ 75%
Set 2 – 2 reps @ 80%
Sets 3–4 – 1 rep @ 85–90%

Metcon: Shoulder Ladder 8 min AMRAP

2-4-6-8-10… Kipping HSPU
10-20-30-40-50… Double Unders

Top scores: finish round of 16/80 | Min. goal: finish round of 10/50

Saturday, March 28

Metcon: Three’s Company Teams of 3 — 22 min AMRAP One partner works, one rows for max cals, one rests. Rotate after each round of work.

6 Toes-to-Bar
4 Devil’s Presses @ 50/35 lb
2 Bar Muscle-Ups

Score = total reps + total cals | Top: ~700 | Min. goal: ~500

Post-Metcon Strength EMOM 9 (3 rounds)

Min 1: 8–12 Clean Grip DB Romanian Deadlifts
Min 2: 6–8/side Banded Quadruped Glute Kickbacks
Min 3: 20–25 Deficit Calf Raises

Monday 23rd – 28th March