Weekly Training Plan | March 30-April 5, 2026

Monday, March 30, 2026

21-18-15-12-9-6-3
Ring dips
Overhead squats @75/115lbs

Pick loading progressions that allow you to complete 10 consecutive reps of each exercise with good form while fresh.

Tuesday, March 31, 2026: Make Up Day

1) 21-18-15-12-9-6-3
Ring dips
Overhead squats @75/115lbs

2) Sumo deadlift 5-5-5-5-5 reps
Floor press 5-5-5-5-5 reps

3) 3 rounds:
500m Row
21 burpees
12 thrusters @65/95lbs

Wednesday, April 1, 2026

15-12-9 reps for time of:
Clean and jerks @95/135lbs
Chest-to-bar pull-ups

Pick loading progressions that allow you to complete 5 consecutive reps of each exercise with good form while fresh.

Thursday, April 2, 2026

In front of a clock set for 12 minutes:
1 minute of box jumps @24/30”
1 minute of sumo deadlift high pulls @75/115lbs
2 minutes of box jumps @24/30”
2 minutes of sumo deadlift high pulls @75/115lbs
3 minutes of box jumps @24/30”
3 minutes of sumo deadlift high pulls @75/115lbs

Friday, April 3, 2026

5x 2-minute rounds of:
5 muscle-ups
150-yard shuttle sprint (25 yards there and back, 3 times)
Max reps thrusters @65/95lbs
Rest 3 minutes between rounds

Pick loading progressions that allow you to reach the thruster with at least 30 seconds remaining.

Saturday, April 4, 2026

Team WOD

Sunday, April 5, 2026

5 rounds for time of:
30 hip extensions
50ft Handstand walk
150ft Lunge

Bear crawl is a great substitute for the handstand walk unless you are training for CrossFit competition or the circus.