Week of March 23rd, 2026

Monday, March 23rd- Overhead

A. Clean + Jerk

1RM TEST

B. Flight Simulator

*10 min cap

Tuesday, March 24th

6am-12pm: Open Gym

12pm: PUMP

A1. Pause Bench Press

5x5

*3 sec pause 1” off of chest

*compare to 3/10/26

A2. Ab Wheel Rollouts

5x8

B1. Ring Dips

3x10

B2. Russian Twist

3x20 (10/side)

C. 10-9-8…1

Seated Curls

DB Skull Crushers

D1. Pinch Grip Plate Hold

3x30 sec

D2. V-sit

3x30 sec

Wednesday, March 25th- Hinge

A1. Deadlift

5x3

*compare to 3/16/26

A2. Strict Pull-ups

5x max unbroken reps

B. 500m row TEST

Thursday, March 26th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, March 27th- Endurance

1 min on, 1 min off, 3x (36 min)

1. Wall balls

2. Ski

3. Burpees

4. Suitcase step-ups

5. Bike

6. Weighted FA plank

Saturday, March 28th

9am: Olympic Lifting

10am: Mobility/Stability