Monday March 2, 2026

Strength (13 mins)

Build to 3X5 Hang Squat Cleans

Set 1: Moderate

Set 2: Challenging

Set 3: Heavy But Clean Reps

Rest 90 sec -2 min between sets

WOD

12 MIN AMRAP

3 Toes to Bar

3 Hang Cleans

6 Toes To Bar

6 Hang Cleans

9 Toes to Bar

9 Hang Cleans

12/12..........continue adding 3 each round

Load 50-60% of today's heavy set

Score Load and total # of reps

Scale Knee Raises, Hanging Leg Raises, V-Ups

Scale Dumbbell Hang Cleans

Core Finisher

5 Minutes

5 V-Ups

5 Abmat Sit-ups

5 Plank Shoulder Taps

then 10/10/10

then 15/15/15 .......

continue climbing for 10 minutes.

If someone stops, they hold a plank until ready to rejoin

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Monday March 2, 2026

Option 2 WOD: If you need to do the open workout 26.1 or if you would like to re do the open workout 26.1. Please let the coach know.

For time:

20 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap: 12 minutes

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box

♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

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The rest of the weeks workouts will be posted Monday March 2, 2026 at night. Looking forward to hitting PR's and Goals for March! Please don't forget to post your open scores on Monday March 2nd at 5:00pm. If your score isn't submitted by that time, it won't count on the open leaderboard.