Monday, 3/29 - Saturday, 4/3

Monday, March 29

Warm-up: 3 rounds for time - 10 groiners + 10 scorpions + 10 bootstrappers + 10 kip swings + 5 thrusters w/empty barbell 

WOD:

21.3 for time (15:00 cap)  -

15 front squats 

30 toes-to-bar

15 thrusters 

Rest 1:00

15 front squats 

30 chest-to-bar pull-ups 

15 thrusters 

Rest 1:00 

15 front squats 

30 bar muscle-ups 

15 thrusters 

*Barbell weight Rx is 95/65; Scaled is either 65/45 or 45/35

**Additional scaled movements - hanging knee raises or sit-ups in place of toes-to-bar; ring rows or chin-over-bar pull-ups in place of chest-to-bar or muscle ups 

Directly after 21.3, complete 21.4

In 7:00, complete the following barbell complex for max load - 

1 deadlift + 1 clean + 1 hang clean + 1 jerk 

Cool-down:

750 meter easy row 

Tuesday, March 30

Warm-up: 3 rounds - 10 ring rows + :30 plank or HS hold + 20 supine heel taps + :30 bike + 10 hand-release push-ups 

Strength: 

12:00 EMOM - 

1st: 8-10 renegade rows 

2nd: :30 handstand practice (e.g., HS walks, HS push-ups, HS hold, plank w/feet elevated) 

3rd: :30 Russian twists (20/14) 

WOD: 

4 rounds for time - 

20/15 calorie row 

10 burpees over rower 

50 double unders or 100 singles 

10 burpees over rower

20/15 calorie row 

:60 rest between rounds 

Wednesday, March 31

Warm-up: 10-8-6-4-2 - lunges + sit-ups + banded good mornings + banded pull-aparts + bench press w/empty barbell 

Strength: 

Every :90 for 4 rounds - 

1st: 12-14 DB deadlifts (50/35) 

2nd: :45 max effort v-ups 

WOD: 

For time - 

25-20-15-10

Bench press (135/95)

1-arm DB overhead lunges (50/35) 

*After each round complete 100 meter 1-arm Farmers carry (50/35) 

Accessory: 

Accumulate 50 banded tricep pulls 

Thursday, April 1

Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 5 muscle snatches + 5 snatch balances + 10 muscle cleans + 10 plank-ups 

Strength: 

In 12:00, work to a tough power snatch single, or take this time to work on technique

WOD: 

For time - 

10-20-30-40-30-20-10

Hang power cleans (95/65) 

6-6-6-6-6-6-6

Handstand push-ups

*Scaling options for HSPU - pike push-ups from box or seated DB overhead press 

Accessory: 

Accumulate 40 TRX knees to elbows 

Friday, April 2

Warm-up: :30 pigeon stretch/side + :30 jumping jacks + :30 shoulder taps form plank + 5-4-3-2-1 - air squats + push-up to pike + burpees 

Strength: 

12:00 EMOM - 

1st: 10/8 bike calories (scale as need to assure some rest) 

2nd: :40 mountain climbers 

3rd: :40 goblet squats (53/35) 

4th: Rest 

WOD: 

“Helen”

3 rounds for time - 

400 meter run 

21 kettlebell swings (53/35) 

12 pull-ups 

*Times for this benchmark WOD - beginner 15-17 mins; intermediate 11-14 mins; advanced 9-10 mins; elite < 8:00

Accessory: 

Accumulate 2:00 weighted wall sit 

Saturday, April 3

Warm-up: In 10:00, complete the following - 15 med ball cleans + 20 alt step-ups + 20 single leg v-ups + spend remaining time building to deadlift WOD weight 

Strength: 

Every 2:00 for 4 rounds -

10 wall balls (20/14 or 14/10) 

8 sit-ups w/wall ball 

WOD: 

3:00 AMRAP cycles for 4 rounds - 

2 deadlifts (265/175 or 225/155 or 115/95) 

4 box jumps 

6 burpees 

:60 rest between intervals 

Accessory: 

Max effort star plank or star plank/side 

Monday, March 22 - Friday, March 26

Monday, March 22

Warm-up: In 10:00, complete as many rounds as possible at a steady pace - 250 meter row + 10 pass throughs + 10 OHS w/pvc + 10 alt step-ups + 10 strict press w/light DB 

WOD: 

CrossFit Open 21.2 (20:00 cap)

For time - 

10 DB snatches (50/35) 

15 burpee box jump-overs (24/20) 

20 DB snatches 

15 burpee box jump-overs 

30 DB snatches 

15 burpee box jump-overs 

40 DB snatches 

15 burpee box jump-overs 

50 DB snatches 

15 burpee box jump-overs 

*Scaled weight for DB snatches is 35/20; Step-overs permitted for scaled 

Core Finisher: 

12:00 EMOM - :40 tuck-ups/:20 rest; :40 mountain climbers/:20 rest; :40 supine heel taps 

Tuesday, March 23

Warm-up: 8-6-4-2 - banded good mornings + bootstrappers + groiners + row cals + kip swings or ring rows 

Strength: 

In 16:00, build to a tough deadlift single 

WOD: 

For time (14:00 cap) 

21-15-9

Calorie bike 

Toes-to-bar 

:60 rest 

21-15-9

KB swings (50/35) 

400 meter run after each round 

*Scaling options for toes-to-bar - knees-to-elbow or v-ups 

Wednesday, March 24

Warm-up: 3 rounds - 10 banded bent-over rows + :30 plank + 10 plate ground to overhead + :30 bike

Strength: 

Every :90 for 4 rounds - 

1st: :45 double under/jump rope practice 

2nd: 8-10 DB bench press 

WOD: 

For time - 

50/35 calorie row 

25 sit-ups 

50 thrusters (95/65) 

25 sit-ups 

50/35 calorie row 

Accessory (optional): 

Accumulate 50 alternating glute bridge marches 

Thursday, March 25

Warm-up: 2:00 easy row + 5-4-3-2-1 - muscle cleans + front squats + push-ups + burpees 

Strength: 

In 15:00, build to a tough power clean or squat clean single (athlete’s choice) 

WOD: 

12:00 AMRAP - 

10 power cleans (135/95 or 95/65) 

30 double unders 

Accessory (optional): 

Accumulate 50 anti-rotational banded press/side 

Friday, March 26

Warm-up: 3 rounds - 5 inch worms w/push-up + :30 handstand hold or plank + 10 ring rows + 3 back squats, building toward 70%, or moderate weight 

Strength: 

In 15:00, work to complete the following back squat sequence - 

3-2-1 @ 70% 1RM 

3-2-1 @ 75% 1RM

3-2-1 @ 85% 1RM 

*Take sufficient rest between sets 

WOD: 

In teams of 2, 1 partner working at a time - 

20 rounds for time - 

2 strict pull-ups or 1 muscle up

4 handstand push-ups 

6 burpees 

*Scaling option for HSPU - pike push-ups from box or hand release push-ups

Saturday, March 27 

Warm-up: 

12:00 EMOM - 

1st: :30 jumping squats or air squats 

2nd: :30 groiners 

3rd: :30 walking lunges 

4th: :30 banded good mornings 

WOD: 

“Morrison”

50-40-30-20-10 reps for time - 

Wall balls (20/14) 

Box jumps 

KB swings 

Accessory: 

200 meter 1-arm KB waiters carry, switch arms as needed

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