Progressive Block
MARCH 26 PROGRAMMING
Mar 9 – Apr 3, 2026
W1
W2
W3
W4
Building the base
Monday
Mar 9
LIFT & MOVE
WODCL035 LIFT & MOVE STRENGTH Romanian Deadlift — 4x8 #moderate *slow eccentric, 3 count down WOD STRENGTH & POWER For Time — 12:00 CAP 18-15-12 Wall Balls 20/14# V-ups
Tuesday
Mar 10
STR & PWR
WODCL036 STRENGTH & POWER STRENGTH Back Squat — 4x8 #moderate *warm-up sets: 5-5-3-3-1-1-1 WOD For Time — 18:00 CAP 10-8-6-4-2 Squat Cleans #barbell (build weight) 20-16-12-8-4 Hand Release Push-ups
Wednesday
Mar 11
CIRCUIT
WODCL037 CIRCUIT WOD Circuit — 5x5 | 1:00 Work 1x ROW #max-cals 2x Barbell Push Press 8-10x 3x Hand Release Push-ups 4x Wall Balls 20/14# 5x Box Dips or Ring Dips
Thursday
Mar 12
ENDURE
WODCL038 ENDURE STRENGTH 4x10 Superset: Shoulder Press #moderate Goblet Squat #moderate *rest 90 sec between sets WOD 15:00 AMRAP 200m Run 10x Hand Release Push-ups 200m Suitcase Carry #AHAP
Friday
Mar 13
STR & PWR
WODCL039 STRENGTH & POWER STRENGTH Power Clean + Push Jerk — 4x8 #moderate *build weight each set WOD Jackie For Time 1000m Row 50x Thrusters #barbell-light 30x Pull-ups
Turning up the heat
Monday
Mar 16
LIFT & MOVE
WODCL040 LIFT & MOVE STRENGTH Deadlift — 5x5 #build-to-heavy *rest 2:00 between sets WOD Sandra 1976m Row (buy-in) Then 3 Rounds: 19x Push-ups 7x KB Deadlift #AHAP 6x Wall Balls 20/14# *30:00 CAP
Tuesday
Mar 17
STR & PWR
WODCL041 STRENGTH & POWER STRENGTH Back Squat — 5x5 #build-to-heavy *rest 2:00 between sets WOD For Time — 15:00 CAP 21x Thrusters #barbell 400m Run 15x Thrusters #barbell 400m Run 9x Thrusters #barbell 400m Run
Wednesday
Mar 18
CIRCUIT
WODCL042 CIRCUIT WOD Circuit — 5x5 | 1:00 Work 1x ROW #max-cals 2x Goblet Squat #AHAP #3-count-down 3x SkiErg #max-cals 4x Echo Bike #max-cals 5x Box Jumps 24\"/20\"
Thursday
Mar 19
ENDURE
WODCL043 ENDURE STRENGTH Chin-ups — 5x5 #build-to-heavy *strict, controlled descent WOD Gunslingers 20:00 AMRAP 8x KB Press (each arm) 8x Burpees 250m Row 16x Lunges (alt)
Friday
Mar 20
STR & PWR
WODCL044 STRENGTH & POWER STRENGTH Hang Clean + Front Squat + Push Jerk — 3+2+1 x 5 sets *build each set WOD Devil May Care For Time — 12:00 CAP 400m Run + 20x Devil Press #AHAP 400m Run + 15x Devil Press 400m Run + 10x Devil Press 400m Run + 5x Devil Press
PR week
Monday
Mar 23
LIFT & MOVE
WODCL045 LIFT & MOVE STRENGTH Back Squat — 5x3 #heavy *alternate moderate and heavy WOD 10 Rounds For Time 200m Run 10x Burpees 10x Air Squats 10x Sit-ups
Tuesday
Mar 24
STR & PWR
WODCL046 STRENGTH & POWER STRENGTH Squat Cleans — 5x3 #heavy *rest 2:30 between sets WOD SQUATOBER DT 6 Rounds For Time 6x Deadlifts #barbell 6x Hang Cleans #barbell 6x Push Press #barbell 6x Front Squats #barbell *15:00 CAP
Wednesday
Mar 25
CIRCUIT
WODCL047 CIRCUIT WOD Circuit — 5x5 | 1:00 Work 1x ROW #max-cals 2x Echo Bike #max-cals 3x Jump Rope Singles #max-unbroken 4x Air Squats 5x Mountain Climbers
Thursday
Mar 26
ENDURE
WODCL048 ENDURE STRENGTH Shoulder Press — 5x3 #heavy *strict, build weight WOD 20:00 AMRAP 200m Run 10x DB Hang Clean & Jerk #AHAP 10x Box Jumps 24\"/20\" or Step-ups 10x Hand Release Push-ups
Friday
Mar 27
STR & PWR
WODCL049 STRENGTH & POWER STRENGTH Hang Power Snatch — 5x3 #build-to-heavy *rest 2:30 between sets WOD For Time — 10:00 CAP 30x Thrusters #barbell 30x Air Squats 30x Sit-ups Then: 15x Burpees 15x Pull-ups
Recovery week
Monday
Mar 30
LIFT & MOVE
WODCL050 LIFT & MOVE STRENGTH Back Squat — 3x8 #light *focus on movement quality WOD 30:00 AMRAP 400m Run 15x KB Russian Swings #AHAP 10x Pull-ups or Ring Rows 15x Wall Balls 20/14# 10x Burpees
Tuesday
Mar 31
STR & PWR
WODCL051 STRENGTH & POWER STRENGTH Back Squat — 3x8 #light *build up then back down WOD For Time — 15:00 CAP 21-15-9 Deadlifts #barbell Hang Power Cleans #barbell Push Jerks #barbell
Wednesday
Apr 1
CIRCUIT
WODCL052 CIRCUIT WOD Circuit — 5x5 | 1:00 Work 1x SkiErg #max-cals 2x Back Squat 5-8x #moderate-heavy 3x Goblet Squat #AHAP 4x Box Jumps 24\"/20\" 5x KB Reverse Lunges #AHAP
Thursday
Apr 2
ENDURE
WODCL053 ENDURE STRENGTH Push Press — 3x8 #light *focus on movement quality WOD 15:00 AMRAP 15/12 Cal Erg (any machine) 10x Push-ups 10x Toes-to-Bar or Hanging Knee Raises
Friday
Apr 3
STR & PWR
WODCL054 STRENGTH & POWER STRENGTH Power Clean — 3x8 #light *heavy, rest 2:00 between sets WOD Manmakers For Time — 12:00 CAP 5 Rounds: 5x Man Makers #AHAP 10x Box Jumps 24\"/20\"