Monday, March 31 - Saturday, April 5

Monday, May 31

Warm-up:  5-4-3-2-1 kip swing + back squat (start light and build) + ring row (as horizontal as possible) + inch worm w/ push-up + quadruped thread the needle w/ thoracic rotation/side

Strength: 

Every 2:00 x6 (12:00) - 

Back squat 

5 @ BW or ¾ BW or ½ BW 

WOD: 

2:00 work / 1:00 rest x5 (15:00) - 

18/15 cal row, bike, or ski 

Max bar muscle-up or pull-up in remaining time 

Accessory: 

Tabata banded seated row 

https://youtu.be/oiP_S1jwHvE?si=4NsklNoQI2zdn7mY

Tuesday, April 1

Warm-up:  8-6-4 - snatch pull + snatch high pull + muscle snatch + OHS (empty barbell) + supine toes-to-rig + alt hamstring scoop + pvc pass through + cat cow 

Strength: 

Every 2:00 x6 (12:00) - 

2 power snatch + 2 OHS + 2 hang power snatch + 2 OHS @ light/moderate weight 

WOD: 

Every 4:00 x4 (16:00) - 

12 toes-to-bar, knees-to-elbow, or v-ups 

16 alt DB snatch (50/35 or 40/25 or 30/15) 

12 toes-to-bar, knees-to-elbow, or v-ups 

*Athlete should get at least 1:00 rest per round; scale reps accordingly 

Accessory: 

Accumulate 40-60/side Copenhagen plank rotations 

https://youtu.be/X4P6aeUbAN4?feature=shared

Wednesday, April 2 

Warm-up:  2 rounds - 10 banded pull-apart + :30 easy jump rope + 10 alt single leg v-up + :20 HS hold or plank + 10 alt scorpion stretch + :30 alt lat stretch from child’s pose

https://youtube.com/shorts/fn3bPDM4gk8?si=C4cLkcQhf2_NXvyC

Strength: 

12:00 EMOM - 

1. 30 ft HS walk or :30 alt shoulder tap from HS or plank 

2. :30-:45 banded hollow rock

   https://youtu.be/tWNv7pCaVA4?si=sUo_ohrbK9REwQ79

3. Rest  

WOD: 

5 rounds for time (1:00 rest between rounds) -

30 double under or 60 singles 

30 sit-up 

30 double under or 60 singles 

Accessory: 

3x8-10/side KB windmill @ light/moderate weight (:60 rest between rounds) 

https://youtu.be/3rtUK_jUv4s?si=49pbT9jUSIXrGT7x

Monday, March 24 - Saturday, March 29

Monday, March 24

Warm-up:  5-4-3 strict press + push press (empty barbell) + inch worm w/ push-up + thread the needle w/ thoracic rotation/side + banded side lying open book stretch/side 

Strength:

Every 2:00 x6 (12:00) -

5 strict press + 5 push press

*Start light and build to a moderately heavy weight or RPE 7/10 

WOD:

Every 3:00 x6 (18:00) - 

18/15 cal bike 

18/15 cal row or ski 

*Scale to 15/12 or 12/9 cals per machine 

Accessory:

Tabata top down DB bicep curls (2 @ moderate weight) 

https://youtu.be/Hstapypowcc?si=JWwMCgtVBjpBznMw

Tuesday, March 25

Warm-up:  8-6-4 1-arm ring row/side + alt reverse Samson + alt box step-up + alt pistol squat to bench + thoracic reach from runners lunge/side + 90 90 hip switch/side https://youtu.be/gQ3IkH0B9cY?si=BhGzj8Gdqek2IdMn

Strength:

In 12:00, complete 3 rounds of the following (:90 between rounds) - 

1. 2/side Turkish get-up @ moderate weight 

2. 10-16 alt pistol squat 

WOD:

In 20:00, complete the following @ steady pace - 

10-8-6-4-2 

Strict pull-up 

KB suitcase lunge + step-up/side (2 @ moderate weight / moderate box height) 

https://youtu.be/ykzvWqjckEg?si=zHeZYbIF9aFOALlK

Accessory:

Accumulate 50-75 banded Pallof rotations/side 

https://youtube.com/shorts/A6Li7GeQSP8?si=CzpRqmlBh-ylfxn9

Wednesday, March 26

Warm-up:  5-4-3-2-1 power clean (start w/ empty barbell and build to 70% 1RM) + kip swing + scorpion stretch/side + banded good morning + :30 easy jump rope 

Strength:

Every :90 x8 (12:00) - 

3 hang power clean @ 70% 1RM power clean

WOD:

In 15:00, complete 5 rounds for max burpees (:90 work / :90 rest) -

30 double under or 60 singles 

15 toes-to-bar, knees-to-elbow, or v-ups 

Max burpees in remaining time (scale to up downs or HRPU) 

Accessory:

3x10-12/side half kneeling DB woodchoppers @ moderate weight 

https://youtu.be/qyM7NdixJzI?si=5AN2TbnS1uteoW9Y

Thursday, March 27

Warm-up:  5-4-3-2 bench press (start light and build to WOD weight) + pvc pass through + Cossack squat/side + cat cow + med ball thoracic opener https://youtu.be/RGKSvvjzMzI?si=rS5AXE2tTTa004t9

WOD:

25:00 EMOM - 

1. 5 bench press @ BW, ¾ BW, or ½ BW

2. 10 DB plank pull through @ moderate weight (feet elevated if desired) 

3. l5 KB swing (53/35 or 40/25 or 35/20) 

4. 20 sit-up, weighted if able

5. Rest

Accessory:

400 meter 1-arm Farmers carry @ 53/35 or 40/25 or 35/15 (switch arms as needed)

Friday, March 28 

Warm-up:  15:00 AMRAP - 5 front squat (start w/ empty barbell and build) + 10 alt quad stretch + 5/side KB kickstand deadlift w/ rotation (light) + 10 alt shoulder tap from handstand or plank + 5 kip swing 

Strength:

In 12:00, superset the following x3 (:90 rest between supersets) - 

1. 8-10 front squat (135/95 or 95/65 or 65/45) 

2. 8-10/side KB kickstand deadlift w/ rotation (53/35 or 40/25 or 30/15)

   https://youtu.be/x95cbFkxyRU?si=OAP8GDUVh04FoZqc

WOD:

3 rounds for time (1:00 rest between rounds) -  

200 meter run 

5 bar muscle-up or 10 pull-up 

15 handstand push-up or any push-up variation 

5 bar muscle-up or 10 pull-up 

200 meter run 

Accessory:

3x10 chest supported DB lat kickbacks (2 @ moderate weight)

https://youtu.be/E7Bu5WVIxgY?si=cJMvqiwQ6VUrbSh7

Saturday, March 29 

Warm-up:  5-4-3 snatch pull + snatch high pull + muscle snatch (empty barbell) + alt upward to downward dog + KB hip opener/sde + 20-ft walking lunge (no weight) 

Strength:

Every 2:00 x6 (12:00) - 

1 power snatch + 2 hang power snatch (start light and build to heavy complex if able) 

WOD:

For time - 

50 alt DB snatch

50 1-arm overhead DB walking lunge (switch arms every 5 reps) 

50 cal row, bike, or ski 

*Suggested DB weight = 50/35 or 40/25 or 30/15

Accessory:

3x10 hamstring curls @ moderate weight 

Monday, March 17 - Saturday, March 22

Monday, March 17

Warm-up: 8-6-4-2 supine toes-to-rig + push-up to pike + back squat (start w/ empty barbell and build to 65% 1RM) + box step-up/side + alt reverse Samson + cat cow 

Strength: 

Every :90 x8 (12:00) - 

5 back squat @ 65% 1RM or moderately heavy weight

WOD: 

For time - 

21-15-9

Toes-to-bar or knees-to-elbow

Burpee box jump over or step-over (30/24 in or lower) 

Accessory: 

2 rounds (2:00 rest between rounds) -

12-10-8-10-12

DB bicep curl (2 @ light weight, 2 @ moderate weight, 2 @ heavy weight, 2 @ moderate weight, 2 @ light weight respectively) 

Tuesday, March 18 

Warm-up: 15:00 AMRAP - 6 DB RDL (2 @ light weight and build) + :30 easy row + 8 upward to downward dog flow + :30 alt scorpion stretch + 10 alt Cossack squat 

Strength: 

12:00 EMOM - 

1. 10-12 DB RDL (2 @ 70/50 or 50/35 or 40/25) 

2. :30-:45 DB mountain climbers https://youtube.com/shorts/-2h2a0vgWtU?si=NTK18X2hy-RpX94n

3. Rest 

WOD: 

Every 4:00 x5 (20:00) - 

500/350 meter row in as few pulls as possible 

*The goal is to focus on long, powerful pulls

Accessory: 

3x10 cable tricep pulls @ moderate weight (:90 rest between sets) 

Wednesday, March 19 

Warm-up: 8-6-4-2 power clean (start light + build to WOD weight) + strict press (empty barbell) + alt hamstring scoop + :30 banded pull-apart + :30 pvc pass through

*Each athlete will need 2 barbells for today’s training

WOD:

10 rounds for quality reps @ steady pace - 

10-9-8-7-6-5-4-3-2-1

Strict press (build every 2 rounds - @ 65, 70, 75, 80, 85% 1RM respectively 

3 power clean after each round @ 185/135 or 155/105 or 105/75

*Power clean weight stays the same the entire work-out

Accessory: 

Accumulate 50-100 banded hollow rocks

https://youtu.be/tWNv7pCaVA4?si=Cj5AJRaJmUc2jvVE

Thursday, March 20

Warm-up:  2 rounds - 10/side thoracic rotation from runners lunge + 10 alt single leg v-up + 10 bootstrapper + 5 inch worm w/ push-up + :30 easy jump rope 

WOD: 

Complete the following @ steady pace (zone 2) - 

10-20-30-40-50

Bike calories 

Sit-ups (w/ plate if possible)  

*50 double under or 100 singles after each round 

Accessory: 

Tabata push-ups 

Friday, March 21

Warm-up:  5-4-3-2 kip swing + wall ball thruster (light) + 1-arm ring row/side + KB hip opener stretch/side + :30 alt thoracic reach from low squat + :30 banded snow angel 

Strength: 

Every 2:00 x3 (12:00) - 

1. 8 muscle snatch + 6 overhead squat (slow temp w/ empty barbell) 

2. 6/side DB 1-arm overhead walking lunge (50/35 or 40/25 or 30/15) 

WOD: 

3 rounds for time (2:00 rest between rounds) - 

15 wall ball (20/14 or 14/10 or 10/6) 

5 bar muscle-up or 10 pull-up 

15 cal row, bike, or ski 

5 bar muscle-up or 10 pull-up

15 wall ball (20/14 or 14/10 or 10/6) 

Accessory: 

Accumulate 1:00/side couch stretch + 1:00/side figure-4 stretch w/ rotation + 1:00 reverse tabletop pose + 1:00/side seated hamstring stretch 

Saturday, March 22

Warm-up: 2 rounds - 8/side thread the needle w/ thoracic extension + 8 DB bench (light) + 8 rower pike-ups or :20 pike hold from bench + :30 easy jump rope  https://youtu.be/YGXAGH4bUDE?si=UIQ_soScSF_77_lv

WOD: 

In teams of 2 (you go, I go) -

For time -

10,000 meter row or ski 

Athlete A: Row or ski 

Athlete B: 1 round - 

5 wall walk 

10 DB bench press (2 @ 50/35 or 40/25 or 30/15) 

15 KB swing (53/35 or 40/25 or 35/20) 

200 meter run 

25 double under or 50 singles 

*Partners switch once Athlete B is finished 

Accessory: 

5:00 EMOM - 

Max unbroken HS walk (1x/minute) or :30-:40 HSW progression or challenging plank 

Monday, March 10 - Saturday, March 15

Monday, March 10 

Warm-up:  15:00 AMRAP - 4 inch worm w/ push-up + 6 hang power clean (start light and build) + 8 alt reverse Samson + 10 supine toes-to-rig + 12 alt Frankenstein walk 

Strength; 

Every :90 x5 (15:00) - 

1. 3 hang power clean (start light and build to a challenging triple if possible) 

2. 6-10 dips from dip handles or rings, banded if needed 

WOD:

12:00 AMRAP - 

Row, bike, or ski calories (zone 2) - 

*E2MOM (start @ 2:00) - 15 toes-to-bar, knees-to-elbow, or v-ups (Rx+ = 21; scaled = 12)

Accessory: 

Accumlate 60-80 DB top down bicep curl, alternating (2 @ light/moderate weight) 

https://youtu.be/Hstapypowcc?si=-nL7vq3VWI8riGwT

Tuesday, March 11 

Warm-up:  2 rounds - 5 OHS (empty barbell @ slow tempo) + 10 alt scorpion stretch + 5/side 1-arm bent-over row (light) + 10 alt walking quad stretch w/ overhead reach + 5/side box step-up 

Strength:

Every 2:00 x4 (16:00) -

1. 6-8 overhead squat @ 3-2-1 tempo (light/moderate weight) 

2. 6-8/side 1-arm KB bent over row (70/53 or 53/35 or 35/20) 

*3-2-1 tempo = :03 lowering phase, :02 bottom, :01 bottom to top

WOD: 

For time - 

400 meter run 

30 box jump over or step-over (30/24 in or lower) 

800 meter run 

30 box jump over or step-over (30/24 in or lower) 

400 meter run 

Accessory: 

Accumulate 30-60 GHD hip extension (:60 rest between rounds)

Wednesday, March 12

Warm-up: 8-6-4-2 Cossack squat/side + alt hamstring scoop + DB deadlift (2 @ light weight) + push jerk (start w/ empty barbell and slowly build) + :30 easy jump rope 

Strength: 

Every :90 x8 (12:00) - 

3-5 push jerk, building in weight every 2 rounds if possible 

*Suggested weight - 

Rounds 1 and 2 - 135/95 or 95/65 or 45/35 

Rounds 3 and 4 - 155/105 or 105/75 or 65/45 

Rounds 5 and 6 - 165/115 or 115/85 or 85/55 

Rounds 7 and 8 - 185/125 or 135/95 or 95/65 

https://youtu.be/V-hKuAfWNUw?si=UzitlL2gI5umu8wr

WOD: 

5 rounds for time (1:00 rest between rounds) - 

10 DB deadlift (2 @ 50/35 or 40/25 or 30/15) 

60 double under or 120 singles 

10 DB deadlift (same as above) 

Accessory: 

Accumulate 30-60 DB chest supported lat kickbacks (2 @ light/moderate weight) 

https://youtu.be/E7Bu5WVIxgY?si=SN76v1P7BPrGFm9K

Thursday, March 13

Warm-up: 2 rounds - 6/side 1-arm ring row + 8 alt reverse lunge + 10 pvc pass through + 12 alt single leg v-up + :20 handstand hold (w/ alt weight shift if possible) 

Strength: 

12:00 EMOM - 

1. Max unbroken strict pull-up (1x @ 7/10 RPE) or challenging ring row 

2. Max distance unbroken HS walk (1x) or :30-:60 HS or core work

3. Rest

WOD: 

18:00 EMOM @ steady pace - 

1. 10/7 cal bike 

2. AMRAP alt front rack lunge (empty barbell) 

3. 10/7 cal bike 

4. AMRAP bicep curl (empty barbell) 

5. 10/7 cal bike 

6. AMRAP sit-up 

*The goal is to be off the bike around :40 each round; scale reps accordingly  

Accessory: 

Accumulate - 

1:00/side banded lat stretch + 1:00/side banded chest opening stretch + 1:00/side couch stretch + 1:00 banded hamstring stretch + 1:00 banded straddle stretch https://youtube.com/shorts/T23cCVPsFCg?si=ArDV9EjvUy8caHFU

Friday, March 14

Warm-up:  5-4-3-2 deadlift + power clean + power snatch (start light and build to WOD weight) + inch worm w/ push-up + thread the needle w/ thoracic rotation/side + weighted bootstrapper from bench 

WOD: 

For time (20:00 cap) - 

5 wall walk 

50 calorie row 

5 wall walk 

25 deadlift (225/155 Rx or 135/85 scaled) 

5 wall walk 

25 power clean (135/85 Rx or 95/65 scaled) 

5 wall walk 

25 power snatch (95/65 Rx or 65/45 scaled) 

5 wall walk 

50 calorie row 

——————

• Teenagers follow same weight as scaled division

• Masters weight (55+) = 185/125 deadlift, 95/65 clean, 65/45 snatch

• Scaled teen and masters weight = 95/75 deadlift, 65/55 clean, 45/35 snatch

• Athlete may receive assistance switching plates or may use multiple barbells 

Accessory: 

200 meter cooldown walk, then accumulate - 

1:00 cat cow + 1:00/side figure-4 stretch against wall/rig + 1:00 straddle w/ lateral overhead lat stretch + 1:00 reverse tabletop pose

https://youtube.com/shorts/UZYjL3bm5ZE?feature=shared

https://youtube.com/shorts/Vf2gzzi7Wz4?si=X87blVfWF5vmzyeg

Saturday, March 15 

Warm-up:  15:00 AMRAP - 10 alt thoracic reach from low squat + 8 DB bench press (2 @ light weight) + 6 kip swing + 8 alt groiner + 10 banded pulldown from hollow 

WOD: 

25:00 EMOM - 

1. 200 meter run 

2. 15 goblet squat (50/35 or 40/25 or 30/15) 

3. 10 DB bench press (2 @ 70/50 or 50/35 or 40/25) 

4. AMRAP bar muscle-up, chest-to-bar pull-up, or challenging pull variation 

5. Rest 

Accessory: 

3x10-15/side side plank clamshell

https://youtu.be/KibnWq-HwBM?si=dACA8_NOhx6V_POA

Monday, March 3 - Saturday, March 8

Monday, March 3 

Warm-up: 8-6-4 bench press (start w/ empty barbell and build toward 65% 1RM) + alt shoulder tap from HS or plank + prone scorpion stretch/side + push-up to pike 

Strength: 

9:00 EMOM - 

1. 3-5 bench press (continued warm up for WOD) 

2. Max distance HS walk or :30 HS walk progression (e.g., pike up from rower)

   https://youtu.be/YGXAGH4bUDE?si=-r-teRZ19be8oYFx

3. Rest 

WOD: 

In 22:00, complete the following (if lifting lighter, double reps each set) - 

Every 2:00 x5 (0:00-10:00):

5-4-3-2-1 

Bench press @ 65, 70, 75, 80, 85% 1RM 

-2:00 rest-

Every 2:00 x5 (12:00-22:00): 

5-4-3-2-1

Bench press @ 70, 75, 80, 85, 90+% 1RM

Accessory: 

3x12 chest supported DB lat kickbacks, slow and controlled (2 @ moderate weight) 

https://youtu.be/E7Bu5WVIxgY?si=LvEUW1aoL6u8lcTI

Tuesday, March 4

Warm-up:  15:00 AMRAP - 10 alt goblet curtsy lunge (light) + 5 deadlift (start light and build) + 10 alt Cossack squat + 5/side thread the needle w/ thoracic extension 

Strength: 

Every 2:00 x4 (16:00) - 

1. 20-16-14-12 alt goblet curtsy lunge (50/35 or 40/25 or 30/15) 

2. 4 deadlift, building slightly heavier than WOD weight 

WOD: 

For time - 

800 meter run 

30 deadlift (225/155 or 155/105 or 105/75) 

800 meter run 

Accessory: 

3x 21 barbell bicep curl series @ 45/35 (:60 rest between sets) 

https://youtube.com/shorts/KPc_M2Iw2m0?si=zr5p93I9CANszije

Wednesday, March 5

Warm-up:  2 rounds - 10 weighted bootstrapper from bench + 12 alt single leg v-up + 10 banded forward raise + 12 pvc pass through + 10 alt quad stretch (:02 hold @ top) 

WOD: 

3 rounds @ steady pace (zone 2) -

30 front squat (empty barbell) 

30 strict press (empty barbell)

400 meter row or ski 

30 cal bike 

30 sit-up (weighted and/or GHD if possible) 

Accessory: 

3x 7-10/side supine single leg hamstring curl on exercise ball (:60 rest b/t rounds) 

https://youtube.com/shorts/wFXBLEtIwJA?si=KWAxSrN7liqsiHL-

Thursday, March 6

Warm-up: 2 rounds - 6 alt renegade row (2 @ light weight) + :30 easy jump rope + 6/side 1-arm ring row + :30 banded lat pulldown + 12 banded pull-apart + :30 cat cow 

Strength: 

In 12:00, superset the following x3 (:90 rest between supersets) - 

1. 5-10 strict pull-up 

2. 10-12 alt renegade row (2 @ 50/35 or 40/25 or 30/15) 

WOD: 

For total calories - 

18:00 row, bike, or ski 

Every 3:00 x6 (@ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00) - 

50 double under or 100 singles 

Accessory: 

Accumulate the following - 

1. 1:00/side banded hamstring stretch

2. 1:00/side banded hip flexor stretch

3. 1:00 supine weighted pec stretch https://youtu.be/qhR8xTNLZQk?si=rWzyCtJDYYLnxglx

Friday, March 7

Warm-up: 1:00 easy ski, arms only (1x) directly into 8-6-4 thruster (start w/ empty barbell) + kip swing + alt reverse Samson + alt toe touch from plank + alt thoracic reach from low squat + :30 easy jump rope 

WOD: 

CrossFit Open workout 25.2 (22.3 repeat) - 

For time (12:00 time cap)- 

21 pull-up or jumping pull-up 

42 double under or singles 

21 thruster @ 95/65 or 65/45 

18 chest-to-bar pull-up or chin-over-bar pull-up 

36 double under or singles 

18 thruster @ 115/75 or 85/55

15 bar muscle-up or chest-to-bar pull-up 

30 double under or singles 

15 thruster @ 135/85 or 105/65) 

Accessory: 

3 rounds (:60 rest between rounds) - 

1. :30-:45 barbell ab rollout 

2. 10-15 barbell hip thrust @ ending thruster weight (:01 pause @ top) 

Saturday, March 8 

Warm-up:  15:00 AMRAP - 4 broad jump + 8 alt pistol squat to bench + 12 hamstring scoops + 8/side seated ankle rotations + 4 inch worm w/ push-up 

WOD: 

For quality reps @ steady pace (zone 2) - 

8-16-24

Pistol squat, alternating 

Bike calories 

-2:00 rest-

8-16-24

Handstand push-up or any push-up variation 

Ski calories 

-2:00 rest-

8-16-24

Box jump over or step-over (30/24 in or lower) 

Row calories 

Accessory: 

Accumualte 50-100 v-up pass through

https://youtube.com/shorts/Jq9-fJNYTSY?si=teESBxkWGiw_t5yV