Daily WOD

Workout of the day – Monday March 23rd

Matt — Sun, 22 Mar 2026 20:00:00 +0000

Workout of the day – Monday March 23rd Matt Sun, 03/22/2026 - 20:00

Warm up

2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 alternating cossack squats (assisted with rig if needed)
10 squat jumps
Then, 1 min of ski, bike or row
Then barbell warm up

Clean & Clean Pulls

Part A - 3 sets of 3 muscle cleans
Part B - 5 sets of 3 power cleans from 12" blocks
Part C - 3 sets of 5 clean high pulls at around 70% of 1RM

Conditioning

16 min alternating EMOM:
12 double KB front lunge steps 24/16 kg
12/10 cal row
6 chest to bar pullups + 6 pullups
12 burpees to plate

EVF360

Part A

Every 4:00 min for 5 rounds:
10 double DB hang power cleans 50/35 lbs
10 line facing broad jumps 5 ft. (see demo)
10/8 cal row
10 double DB burpee power cleans 50/35 lbs
10 V-ups
-- rest the remainder of the interval

Part B

16 min alternating EMOM:
12 double KB front lunge steps 24/16 kg
12/10 cal row
6 chest to bar pullups + 6 pullups
12 burpees to plate

Workout of the day – Sunday March 22nd

Matt — Sat, 21 Mar 2026 20:00:00 +0000

Workout of the day – Sunday March 22nd Matt Sat, 03/21/2026 - 20:00

Warm up

3 rounds of:
12 alternating single leg V-ups
6 hang cleans
12 alternating shoulder taps
6 shoulder to overheads
**Build up on weight throughout

Barbell cycling & Conditioning

20 min alternating EMOM:
12 thrusters 95/65 lbs
14 single KB snatches 24/16 kg
Max calories row
Rest

Accessory Strength

3 rounds for quality and load:
10 rower pike-ups
10/leg single leg KB RDL
80 ft. per side single KB front rack carry

EVF360

Part A

20 min alternating EMOM:
12 double DB thrusters 40/24 lbs
14 single KB snatches 24/16 kg
Max calories row
Rest

Part B

3 rounds for quality and load:
10 rower pike-ups
10/leg single leg KB RDL
80 ft. per side single KB front rack carry

Workout of the day – Saturday March 21st

Matt — Fri, 20 Mar 2026 20:00:00 +0000

Workout of the day – Saturday March 21st Matt Fri, 03/20/2026 - 20:00

Community WOD (EVF360 & Crossfit)

Team of 2, one person working at a time except for the run, 32 min AMReps:
30 wall walks
400m run [together]
2,000m/1,600m row
150 wall balls 20/14 lbs
1,000m/800m row
AMReps macho man in remaining time [BB: 135/95 lbs, DBs: 2x50/35 lbs]
Macho man: 3 power cleans + 3 front squats + 3 push jerks

ROW360

Part A

Every 4 min, for 5 rounds, row 500m for time.
Rest the remainder of the interval
These are "time trials". Attempt your faster run on the first or secound round. The goal is to remain within 10-15 sec with your best time.

Part B

For time:
1,000m/800m row
40 KB goblet squats 32/24 kg
750m/600m row
30 abmat situps
500m/400m row
20 pushups
250m/200m row
10 burpees over rower

Time cap: 18 min

Workout of the day – Friday March 20th

Matt — Thu, 19 Mar 2026 20:00:00 +0000

Workout of the day – Friday March 20th Matt Thu, 03/19/2026 - 20:00

Warm up

3 rounds:
10 cal row
10 box step ups
5 bootstrap squats
5 tempo front squats (light)

Front Squat

5x3
Work up to a heavy set for the day, in the range of 75-85%

Conditioning

4 rounds for time:
9 clean and jerks 155/105 lbs
15 burpees over the bar
21 toes to bars

Time cap: 17 min
Scaling: Adjust the load to be able to perform sets of 3-4 on the clean and jerks. Toes to bars should be done in sets of 5-7. Scale the volume accordingly to perform each round in about 3-4 sets.

EVF360

Part A

4 rounds for quality and load:
12 weighted single leg glute bridges per side
12 alternating double DB front rack box step ups
30 sec dead hang

Time cap: 18 min

Part B

Every 3 min for 4 rounds, rest 1 min between rounds:
16 alternating single DB hang clusters 50/35 lbs
12 toes to bars / V-ups
Max cal row in the remaining time of the interval

Workout of the day – Thursday March 19th

Matt — Wed, 18 Mar 2026 20:00:00 +0000

Workout of the day – Thursday March 19th Matt Wed, 03/18/2026 - 20:00

Warm up

2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances

Snatch

Every 90 sec for 10 rounds (15 min):
2 snatches
Note: perform each double between 70-80%

Conditioning

For time:
40 double unders
24 hang snatches 95/65 lbs
60 double unders
18 hang snatches 115/80 lbs
80 double unders
12 hang snatches 135/95 lbs

Time cap: 15 min

EVF360

Part A

15 min AMRAP:
30 double unders
6 KB snatches 24/16 kg, right arm
6 KB snatches 24/16 kg, left arm
12/9 cal row

Part B

4 min AMRAP:
2-4-6-...
Alternating DB renegade rows 50/35 lbs
Box jumps 30/24 in
-- rest 2 min
4 min AMRAP:
2-4-6-...
Double DB deadlifts 50/35 lbs
Box jumps 30/24 in
-- rest 2 min
4 min AMRAP:
2-4-6-...
Double DB power cleans 50/35 lbs
Box jumps 30/24 in

** Reps increase by 2 each round. Restart at 2 for each AMRAP. Aim for a higher box than you typically use.

Workout of the day – Wednesday March 18th

Matt — Tue, 17 Mar 2026 20:00:00 +0000

Workout of the day – Wednesday March 18th Matt Tue, 03/17/2026 - 20:00

Warm up

2 rounds of:
200m row
5 KBS
5 DB power cleans
5 cal ski or bike

Endurance

5 rounds, for max reps, 1 min per station ("Fight gone bad" style):
Assault bike for calories
American KBS 24/16 kg
Cal ski
Sandbag carries for max distance
Power cleans [BB: 95/65 lbs, DBs: 2x35/20 lbs]
Row for calories
Rest

UES strength

Warm Up

2 Rounds
10 Bootstrappers
20/side Banded Lateral Walks
15 Hanging Leg Raises
20 Empty Barbell RDL

Deadlift

Take as many sets needed to find a:
5 Rep Max
Then 2 Drop Sets
1 set: 10 Reps @ 80% of todays 8 Rep Max
1 set: Max Set of Unbroken @ 60% of todays 5 Rep Max (20 Rep Cap)
-Time Cap 20 mins-

Accessory

Every 90sec for 3 Rounds Alt. Movements
10/leg Single Arm KB B-Stance RDL
10 Seated Goodmornings
:30sec/side Standing Palloff Press
30 Pulse Ups

Workout of the day – Tuesday March 17th

Matt — Mon, 16 Mar 2026 20:00:00 +0000

Workout of the day – Tuesday March 17th Matt Mon, 03/16/2026 - 20:00

Warm up

3 rounds of:
10 cal ski/row
10 alternating box steps up
10 KB goblet hold good mornings
5 per side world's greatest stretch

Back Rack Lunges

4 set of 10 alternating back rack lunges
Working sets should be around 70% of your 1RM back squat - increase load from 2 weeks ago

Gymnastics & Core

9 min alternating EMOM:
4-8 ring dips into 10 sec of ring support hold
12 bent over DB rows
4-8 strict toes to bars / hangin knee raises
Scaling: Utilize a light band for support on the rings or perform box dips and hold.

Conditioning

3 rounds of 2 min AMRAP, 1 min rest between each round:
4 double DB box step overs 24/20 in, 50/35 lbs
8 double DB front squats 50/35 lbs
8 pushups with hands on DBs
-- continue where you left off each round

EVF360

Part A

15 min to perform 3-4 rounds for load and quality
80 ft. broad jumps is as few jumps as possible
12 bent over DB rows
20 sec per side Copenhagen plank
4-8 strict toes to bars / hangin knee raises

Part B

Going through the sequence twice:
4 min AMRAP:
4 double DB box step overs 24/20 in, 50/35 lbs
8 double DB front squats 50/35 lbs
8 pushups with hands on DBs
-- rest 2 min, then:
4 min AMRAP:
4 box jumps 24/20 in
8 double DB front rack lunges 50/35 lbs
8 double DB push presses 50/35 lbs
-- rest 2 min, then repeat the sequence of the 2x 4min AMRAPs. Reset from the beginning

Workout of the day – Monday March 16th

Matt — Sun, 15 Mar 2026 20:00:00 +0000

Workout of the day – Monday March 16th Matt Sun, 03/15/2026 - 20:00

Warm up

3 min cardio of choice performed as 30 sec work, 15 sec rest, with 4 working intervals
Then, 6 min to rotate through:
5/side thoracic extensions
5 KB Turkish situps per side
20 band pullaparts

Shoulder press

5x3
Work up to a heavy set for the day, in the range of 75-85%

Deadlift

Build up to and perform 5 singles between 80% and 85% of 1RM

Conditioning

For time:
10-8-6-4-2-4-6-8-10
Wall balls 20/14 lbs
Handstand pushups

Time cap: 9 min
Scaling: hand release pushups or pike pushups

EVF360

Part A

18 min to perform 4-5 rounds for load and quality
8 DB Z-presses
160 ft. double KB farmer's carry AHAP
8 DB chest flyes
16 double KB sumo deadlifts

Part B

10 rounds for time:
5 pullups
10 pushups
10 wall balls 20/14 lbs

Time cap: 18 min

Workout of the day – Sunday March 15th

Matt — Sat, 14 Mar 2026 20:00:00 +0000

Workout of the day – Sunday March 15th Matt Sat, 03/14/2026 - 20:00

Warm up

3 rounds of:
12 alternating single leg V-ups
6 hang cleans
12 alternating shoulder taps
6 overhead squats
**Build up on weight throughout

Barbell cycling & Conditioning

For time:
500m/400m row
50 hang power cleans 115/80 lbs
50 pullups
50 snatches 115/80 lbs
500m/400m row

Time cap: 28 min

Accessory

12 min alternating EMOM:
6 per leg standing hip flexion with KB
6 per side contralateral KB single leg RDL (KB held in the arm opposite the leg remaining on the ground)
8-10 strict toes to bars
20 KB plank pull throughs

EVF360

Part A

For time:
500m/400m row
50 double KB hang power cleans 16/12 kg
50 pullups
50 double KB snatches 16/12 kg
500m/400m row

Time cap: 28 min

Part B

Workout of the day – Saturday March 14th

Matt — Fri, 13 Mar 2026 20:00:00 +0000

Workout of the day – Saturday March 14th Matt Fri, 03/13/2026 - 20:00

Community WOD (EVF360 & Crossfit)

Wodapalooza 2026 Gauntlet remix - teams of 2, 26 min AMReps:
Buy-in
70 ping pong wall balls 20/14 lbs
10 synchro burpees
60 box jumps 24/20 in
10 synchro burpees
50 alternating DB snatches 50/35 lbs
10 synchro burpees
40 DB box steps over 24/20 in, 50/35 lbs
10 synchro burpees
-- then, in the remaining time, asceding ladder of, one partner working at a time:
5-10-15-20...
Clean
Alternating lunges
Shoulder to overheads

Barbell: 95/65 lbs, DBs: 2x50/35 lbs

ROW360

Part A

Each distance for time:
2,000m row
1,500m row
1,000m row
500m row
-- rest around 2 min between each piece

Time cap: 28 min

Part B

12 min AMRAP:
16/13 cal row
12 KB snatches 24/16 kg
8 KB box steps over 24/20 in, 24/16 kg