Monday, 3/15 - Saturday, 3/20

Monday, March 15

Warm-up:  5:00 AMRAP - :30 jumping jacks + 10 pass throughs + :30 shoulder taps from plank + 10 arm circles 

Directly into, 5:00 AMRAP - 1 wall walk + :30 bike + 10 hollow rocks + :30 reverse plank + 20 smooth double unders or singles 

WOD: 

CrossFit Open workout 21.1

For time (15:00 cap): 

1 wall walk

10 double unders 

3 wall walls 

30 double unders 

6 wall walks 

60 double unders 

9 wall walks 

90 double unders

15 wall walks 

150 double unders 

21 wall walks 

210 double unders

*Standard - both hands must touch 10 inches from wall 

**Scaling options for wall walks  - decrease depth by walking hands in just several inches; replace with walk-outs from box or bench; or sub wall walks for 5-foot bear crawl (5 feet = 1 rep) 

***Scaling options for jump rope - single unders or 1:1 double single 

Finisher: 

12:00 EMOM - :40 sit ups/:20 rest; :40 flutter kicks/:20 rest; :40 easy row/:20 rest (x4) 

Tuesday, March 16 

Warm-up: 3 rounds - 10 banded good mornings + 10 scorpion stretches (5/side) + :30 pigeon stretch + :30 row, bike, or ski, or 100 meter run 

Strength: 

In 15:00, build to a tough set of 3 TNG deadlifts 

WOD: 

15:00 AMRAP - 

200 meter run 

12 deadlift (225/155 or 175/105)

200 meter run 

12 toes-to-bar 

*Scaling options for toes-to-bar - knees-to-elbows, hanging knee raises, or v-ups 

Accessory (optional): 

Accumulate 2:00 battle ropes 

Wednesday, March 17

Warm-up: In 10:00, complete as many rounds of the following at a steady pace - 3 back squats (build in weight each round) + 10 bootstrappers + 10 Cossack squats + :30 hamstring stretch + :30 bike, bike, ski, or 100 m run 

Strength: 

Every :90 for 5 rounds - 

1st: 3 back squats, 65-70% 1RM, or moderate weight 

2nd: :45 gymnastics pull movement

*gymnastics pull can be ring rows, strict or kipping pull-ups, muscle ups

WOD: 

9:00 AMRAP- 

15 wall balls 

10 1-arm DB overhead walking lunges (50/35)

*Scaling option - plate overhead lunges

Accessory: 

Accumulate 2:00 star plank or side plank/side + 50 weighted side bends/side 

Thursday, March 18 

Warm-up: 9:00 EMOM - 1st: :30 shoulder taps from plank; 2nd: :30 muscle clean and press (empty barbell); 3rd: :30 burpees (slow and steady) 

Strength: 

E2MOM for 12:00 - 

3 TNG power clean and jerk, or power snatch 

*Start light and build to challenging weight 

WOD: 

For time - 

50 hang power cleans (95/65 or 75/45) 

25 burpees over bar 

2:00 rest 

25 burpees over bar 

50 hang power cleans 

Accessory: 

Accumulate 50 barbell bicep curls (45/35) 

Friday, March 19

Warm-up: 3 rounds - 10 air squats + 5 push-up to pike + 10 pass throughs + :30 plank + 5 inch worms 

Skill: 

In 12:00, work to complete 3 sets of the following for quality - 

12 pistol squats (6/side) 

:30-:60 handstand practice (handstand push-ups, handstand walks, handstand hold, etc.) 

WOD: 

Partner “Angie” 

20:00 AMRAP - 

100 pull-ups 

100 push-ups 

100 sit-ups 

100 air squats 

Accessory: 

Accumulate 50 banded pull aparts 

Saturday, March 20

Warm-up: 200 meter run, followed by - 10-8-6-4-2 - burpees + single leg v-ups + reverse Samson’s + step-ups 

WOD: 

30:00 EMOM for max reps - 

1st: Max row calories 

2nd: Max 1-arm devil press (50/35) 

3rd: Max goblet lunges 

4th: Max v-ups 

5th: Max KB swings (53/35) 

6th: Rest 

Accessory: 

400 meter 1-arm Farmers carry, heavy, switch arms as needed 

Monday, March 8 - Saturday, March 13

Monday, March 8 

Warm-up: Round 1: 10 air squats + 10 bootstrappers + 10 OHS w/pvc

Round 2: 10 pistol squats to bench + 10 inch worms + 5 muscle snatches (empty bar) 

Round 3: :30 handstand hold or plank w/feet elevated + 20 banded pull-aparts 

Strength: 

10:00 EMOM -

1st: 3-5 wall walks (or pike to plank from box) 

2nd: 8-10 pistol squats 

WOD: 

20:00 EMOM - 

1st: :30 bike

2nd: 10 power snatches (95/65 or 75/45) 

3rd: :30 bike 

4th: 10 overhead squats 

*Snatches should be light enough to be touch-and-go.  Bike should be high-effort.

Accessory: 

Accumulate 30 prone hamstring curls (either on machine, or banded) 

Tuesday, March 9 

Warm-up: 3 rounds - 10 ring rows + :30 chest opening stretch + 10 banded rows + 10 banded good mornings + 10 scorpions (5/side) 

Strength: 

Every :90 for 4 rounds - 

1st: Max effort strict pull-ups 

2nd: 10-12 DB bench press (moderate/heavy weight) 

WOD: 

For time: 

Every 3:00 for 5 rounds - 

15 deadlifts (135/95) 

15 burpees over bar 

Rest 2:00, then complete - 

45 deadlifts (225/155) 

45 push-ups 

*Scale burpees as needed to assure some rest each round

Accessory: 

Accumulate 3:00 flutter kicks 

Wednesday, March 10 

Warm-up: 3 rounds - :20 front rack hold + :20 wrist mobility + 3 slow front squats (high elbows) + :20 bar hang + 10 kip swings

Strength: 

In 20:00, work to complete the following power clean sequence, building in weight each round if possible -

5-3-2-2-1-1-1-1

*Complete :30 weighted plank between sets 

WOD: 

9:00 AMRAP - 

8 thrusters (95/65) 

6 pull-ups 

4 hang power cleans 

Accessory: 

1-2 rounds - 200 meter KB Farmers carry, heavy 

Thursday, March 11

Warm-up:  2 rounds - 10 reverse Samson’s + :30 handstand hold or plank + 20 meter walking lunges + :30 quad stretch/side + 10 v-ups 

Strength: 

12:00 EMOM - 

1st: :30 suitcase lunges 

2nd: :30 handstand work*

*HSPU, HSW, handstand hold, plank w/feet elevated, shoulder taps from plank

WOD: 

For time - 

Buy-in:  50 double unders (or 100 singles) 

21-15-9

Toes-to-bar

Box jump-overs or step-overs 

Cash-out: 800 meter run, row, or ski 

Accessory: 

Accumulate 100 Russian twists 

Friday, March 12 

Warm-up:  3 rounds - 10 alt glute bridge marches + 10 air squats + 10 groiners + 5 back squats w/empty barbell + :30 pigeon stretch/side 

Strength: 

In 15:00, build to a tough set of 3 back squats 

WOD: 

For time - 

30-20-10

Front squats (135/95 or 95/65) 

Sit-ups

KB swings 

Accessory: 

Accumulate 45 barbell glute raises 

Saturday, March 13 

Warm-up: 3 rounds - :30 bike + 10 push-ups to pike + :30 side plank/side + 10 banded bent-over rows + 10 banded pass throughs

WOD: 

30:00 AMRAP - 

400 meter run 

20 DB alt snatch (50/35) 

10 1-arm DB push jerk (right) 

10 1-arm DB push jerk (left) 

Accessory: 

Accumulate 30 1-arm bent-over rows/side 

Monday, 3/1 - Saturday, 3/6

Monday, March 1

Warm-up: 3 rounds - 5 jerk balances + 5 presses from split jerk position + 10 push-ups to pike + 10 air squats for quality; coach to spend a few minutes going over specific clean and jerk techniques.  

Strength: 

In 14:00, build to a tough complex - 1 power clean + 2 push jerks or split jerks 

WOD: 

For time (13:00 cap) - 

70 thrusters (95/65) 

*Every minute, starting at 0, get 5 hang power cleans 

Accessory (optional):

3x6/side - single leg KB deadlift 

Tuesday, March 2

Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 5 bench press (building towards 65%) + 10 banded pull-aparts + :30 plank + 100 meter run 

Strength:

In 12:00, work to complete 4 rounds of the following - 

5 bench press @ 60-65% 1RM (or a moderate weight for athlete) 

5-7 ring dips, dips off GHD, or 10-14 dips off box or bench 

WOD: 

20:00 AMRAP - 

1,000/800 meter row 

30 Russian KB swings (53/35) 

30 sit-ups 

Accessory (optional): 

3x10 DB skull crushers 

Wednesday, March 3

Warm-up: 3 rounds - 10 Romanian deadlift w/empty barbell + 10 ring rows + 10 plank-ups + 10 reverse Samson’s 

Strength: 

In 15:00 - 

Complete the following deadlift rep sequence, building in weight each set if possible - 

9-7-5-3-1-1-1-1

WOD: 

6 rounds for time (18:00 cap) - 

9 deadlifts (155/105) 

12 pull-ups

15 push-ups 

Accessory (optional): 

Accumulate 3:00 plank 

Thursday, March 4 

Warm-up: 200 meter run + 5-4-3-2-1 - pass throughs + overhead squats w/pvc + burpees + inch worms 

Extended warm-up: 

12:00 EMOM: 

1st: :30 penguin jumps 

2nd: 6 strict press w/empty barbell 

3rd: :30 pendlay row w/empty barbell 

WOD: 

For time - 

12-9-6

Shoulder to overhead (135/95) 

50-50-50 

Double unders*

Rest 2:00

15-12-9

Shoulder to overhead (95/65) 

50-50-50

Double unders

*Sub 50 doubles w/100 singles if needed, or lower reps to 25 if you are somewhat proficient, but still struggle with higher reps.  

Accessory (optional): 

3x15 banded punches 

Friday, March 5

Warm-up: 3 rounds - 10 air squats for quality + 10 v-ups + 10 kips swings + 10 bootstrappers 

Strength: 

In 14:00, work on a gymnastics skill or lift of choice.  In between sets, get a few back squats to get ready for the WOD.  

WOD: 

In teams of 2 - 

20 rounds for time:* 

6 back squats  (155/105 or 115/75) 

8 toes-to-bar 

*P1 performs a full round while P2 bikes.  Alternate every round.  

Accessory (optional): 

Accumulate 30 banded quadruped hip extensions/side or 30 GHD hip extensions 

Saturday, March 6

Warm-up: 

12:00 EMOM: 

1st: :30 med ball cleans 

2nd: :30 row (easy to moderate pace) 

3rd: :30 shoulder taps from plank 

WOD: 

“Kelly” 

5 rounds - 

400 meter run 

30 box jumps (or step ups) 

30 wall balls

*How to base your time - Beginner- 34-40 minutes; Intermediate - 25-31 minutes; Advanced - 19-22 minutes; Elite - 18 minutes or less 

Accessory (optional): 

200 meter walking cool down 

Monday, 2/22-Saturday, 2/27

Monday, 2/22

Warm-up: :60 easy bike + 20 alternating step-ups + 15 pass throughs, followed by:  5-4-3-2-1 - hang snatch + push-ups + horizontal ring rows 

Strength: 

On a 12:00 running clock, complete 4-5 sets of the following complex - 

1 snatch grip deadlift + 1 hang power snatch (above the knee) + 1 power snatch (from ground) 

*Build to a moderate weight 

WOD: 

For time - 

40/30 calorie bike 

40 single DB alternating step-ups (50/35 or 35/20) 

20 single DB OH lunges 

40 pull-ups 

20 single DB OH lunges 

40 single DB alternating step-ups 

40/30 calorie bike 

*DB can be held in any way above the waist 

Accessory (optional): 

Accumulate 2:00 hollow hold 

Tuesday, 2/23 

Warm-up: On a 10:00 running clock, complete as many rounds as possible at a steady pace - 3 back squats (start w/empty bar and build) + 10 bootstrappers + 10 groiners + 10 plank-ups + 10 banded pull-aparts

Strength: 

On a 14:00 running clock, build to a tough set of 3 back squats 

WOD: 

“The Chief”

5 rounds - 

3:00 AMRAP: 

3 power cleans (135/95) 

6 push-ups 

9 air squats 

:60 rest between rounds 

Accessory (optional): 

30 GHD hip extensions or 25 banded quadruped hip extensions/side 

Wednesday, 2/24

Warm-up: 2 rounds - :30 plate hops + 10 plate ground to overhead + :30 chest opening stretch + 1 jumping pull-up w/:05 chin over bar hold + 10 banded bent over rows 

Strength: 

Every :90 for 4 rounds: 

1st: Max effort strict pull-ups (once you drop off the bar, rest) 

2nd: :45 smooth double unders, 1:1 double single, or smooth singles 

*The focus is not on how many you can get in :45, but rather how tight you can stay.  Keep an imaginary pencil squeezed under your armpit and only move at wrist.  Keep a light, steady jump on your toes (no stomping) 

WOD: 

10 rounds for time - 

12 push press (95/65) 

24 double unders (or 48 singles) 

Accessory (optional): 

Accumulate 50 barbell bicep curls (45/35) 

Thursday, 2/25

Warm-up: 3 rounds - :30 plank + 10 reverse Samson’s + :30 elevated pigeon stretch/side + 10 push-up to pike + :45 easy row 

Strength: 

12:00 EMOM: 

1st: 15 weighted, straight-leg sit-ups 

2nd: 15 Russian KB swings, moderate to heavy

3rd:  5 deadlifts (slowly building to the weight you plan to lift in WOD) 

WOD: 

4 rounds for time - 

15 toes-to-bar 

15 deadlifts (225/155 or 155/105) 

400 meter run (or row) 

Accessory (optional): 

Accumulate 30 barbell glute raises 

Friday, 2/26

Warm-up: 2 rounds - 5 burpee broad jumps + 5 bench press w/empty bar + 10 muscle cleans + 10 front squats + 10 pass throughs 

Strength: 

On a 14:00 clock - 

Bench press - build to a tough set of 3 

WOD: 

In teams of 2, one partner working at a time (20:00 cap) - 

8 rounds (4 per partner): 

10 hang cleans (95/65) 

8 burpees over bar 

Directly into: 

8 rounds (4 per partner) 

8 hang squat cleans (95/65) 

10 calorie ski 

Accessory (optional): 

200 meter Farmers carry 

Saturday, 2/27 

Warm-up: shoulder mobility (coaches choice), directly into 3 rounds - 10 banded pull-aparts + 5 calorie bike + 10 overhead squats w/pvc or empty barbell + 5 Sotts press w/pvc or empty barbell 

Strength: 

In 12:00, work to a challenging set of 3 overhead squats, or spend this time working on overhead squat mobility and form

WOD: 

On a 4:00 running clock, complete 4 sets of the following: 

500/400 meter row 

15 power snatch 

Max double unders in remaining time

:60 rest between sets 

*Snatch reps decrease by 3 each set….15,12, 9, 6

Set 1 - 15 reps @ 95/65, or 65/45

Set 2 - 12 reps @ 115/75 or 75/55

Set 3 - 9 reps @ 135/95 or 95/65 

Set 4 - 6 reps @ 155/105 or 115/75

Accessory (optional): 

Accumulate 2:00 side plank/side + 50 weighted side bends/side 

Monday, 2/15-Saturday, 2/20

Monday, 2/15

Warm-up: 

15:00 EMOM - 

1st: :30 handstand hold, pike hold, or plank 

2nd: :30 v-ups for quality 

3rd: 15/10 calorie sprint (bike, row, or ski - athlete’s choice) 

WOD: 

8:00 AMRAP: 

8 toes-to-bar 

8 handstand push-ups 

8 1-arm DB clusters 

:60 rest 

6:00 AMRAP: 

6 toes-to-bar 

6 handstand push-ups 

8 1-arm DB clusters 

:60 rest 

4:00 AMRAP: 

4 toes-to-bar 

4 handstand push-ups 

8 1-arm DB clusters 

*scaling options - knees to elbow or v-ups instead of toes-to-bar; pike push-ups, hand release push-ups, or seated DB press instead of HSPU.  

Accessory (optional): 

200 shoulder taps from plank (each tap counts as 1) 

Tuesday, 2/16

Warm-up: 3 rounds - 5 muscle cleans + 10 elbow punches + 5 front squats + 10 groiners + 5 bootstrappers 

Strength: 

In 14:00 - 

Work to a tough power clean or squat clean single (athlete’s choice) 

WOD: 

For time - 

100 double unders 

35 hang power cleans (95/65) 

75 double unders 

25 hang power cleans (115/85) 

50 double unders 

15 hang power cleans (135/95)

25 double unders 

5 hang power cleans (155/105)

*Single under reps will be 200-150-100-50

Accessory (optional): 

Accumulate 50 barbell bicep curls (45/35) 

Wednesday, 2/17

Warm-up: 2 rounds - 20 m walking alt quad stretch + 20 m Spider-Man + 10 ring rows + 10 inch worms w/push-up 

Strength: 

12:00 EMOM - 

1st: 6-8 renegade rows 

2nd: 10-15 deficit push-ups from plates or 15-20 traditional push-ups 

3rd: :30 weighted glute bridge hold 

WOD: 

4 rounds for time - 

21 wall balls (20/14) 

15 front squats (155/105 or 115/75) 

9 pull-ups 

*:60 rest between rounds 

**Score is the time for your slowest round 

Accessory (optional):

Accumulate 60 banded lat pull-downs or 30 cable pulls 

Thursday, 2/18

Warm-up: 2 rounds - :60 easy bike + 20 meter walking lunges + 10 pass throughs + 5 muscle snatches + 10 plank-ups 

Strength: 

In 12:00 complete the following EMOM - 

Minutes 0-4: 3 tall snatches (light weight) 

Minutes 4-8: 1 power snatch + 4 OH lunges (moderate weight) 

Minutes 8-12: 1 power snatch (moderate to heavy) 

*The goal is to build in weight each segment.  Have plates close so that you can quickly add.

WOD: 

Buy-in: 1,000 meter row

Directly into 3 rounds - 

30 alt DB snatch (50/35) 

20 single arm overhead lunges (50/35) 

10 burpees over DB 

*10 per side each round for OH lunges, 20 total

Accessory (optional): 

Accumulate 2:00 banded side steps 

Friday, 2/19

Warm-up: 2 rounds - 10 RDLs w/empty barbell + 10 suitcase dual KB deadlifts + :30 elevated pigeon stretch/side + :30 t-spine stretch, followed by specific warm-ups for max out Friday choice.

Strength: 

In 14:00, work on skill or lift of choice.  Get a few deadlift reps between sets, working toward the weight you plan to lift in WOD.  

WOD: 

For time: 

30-25-20-15-10

Bike cals 

10-10-10-10-10

Deadlifts (225/155) 

*Rx plus weight - 275/185

Accessory (optional): 

Accumulate 100 sit-ups 

Saturday, 2/20 

Warm-up: 5-4-3-2-1 - ring rows + strict press + push press + push-up to pike; followed by shoulder mobility (coaches choice) 

WOD: 

Every 10:00 for 4 rounds - 

300 meter row 

50 double unders or 100 singles 

20 toes-to-bar, knees-to-elbow, or 40 v-ups 

20 push press (95/65) 

300 meter row 

Accessory (optional): 

3 rounds - max effort strict pull-ups; get sufficient rest between rounds