Weekly Training Plan | March 16-22, 2026

Monday, March 16, 2026

Make Up Day

1) CrossFit Open WOD 26.3

2) Team Series Event 7
Front Squat
7-7-7-7-7

Tuesday, March 17, 2026

Hero WOD Horton
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks @105/155 lb.
50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

Wednesday, March 18, 2026

5 rounds for time of:

10 Deadlifts @155/225lbs
10 Snatches @55/75lbs
10 Handstand push-ups
10 Snatches @55/75lbs

In large classes it may make sense to team up due to space and barbell limitations.

Thursday, March 19, 2026

5 rounds for time of:
Run 800 meters
10 Bench presses @135/205lbs
10 Weighted pull-ups @30/45lbs

We will be substituting floor presses for the bench. Dumbbells optional.

Friday, March 20, 2026

Make Up Day

See previous workouts

Saturday, March 21, 2026

Team WOD

Sunday, March 22, 2026

HeroWOD Scooter
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round

In the final 5 minutes try to establish a 1 rep max partner deadlift.