Monday, 4/29 - Friday, 4/23

Monday, 4/19 

Warm-up: 10:00 AMRAP @ steady pace - 10 banded good mornings + :30 bike + 10 kip swings + :30 wall sit + 10 bootstrappers + :30 pigeon stretch/side 

Strength: 

Every :90 for 6 sets, complete the following complex unbroken - 

1 clean grip deadlift + 1 low hang squat clean + 1 front squat (weight should be around 70% 1RM clean or moderate weight) 

WOD: 

4 rounds for max reps of movements listed below - 

3:00 on/1:00 rest

400 meter run 

Movement x

Round 1:  Pull-ups 

Round 2: Burpees 

Round 3 - Sit-ups 

Round 4 - Goblet squats (53/35) 

Accessory (optional): 

Accumulate 40 single leg glute bridges/side 

Tuesday, 4/20 

Warm-up: 2 rounds - 5 inch worms w/push-up + 10 banded pull-aparts + 5 push-ups to pike + 10 pass throughs + 100 meters 

Strength: 

15:00 EMOM - 

1st: 10 DB bench press 

2nd: :30 dips (from rings, GHD, or bench) 

3rd: :30 plank, weighted if possible 

WOD: 

13:00 AMRAP - 

8/6 calorie bike 

9 push press (95/65 or 75/45) 

12 box jump-overs or step-overs 

*Only attempt box jumps if you have mastered a soft landing consistently 

Accessory (optional): 

3x8-10 external rotations w/band or light DB 

Wednesday, 4/21 

Warm-up: 10-8-6-4-2 - RDL’s + muscle cleans + v-ups + banded bent over rows + plank-ups 

Strength: 

In 12:00, build to a power clean single slightly heavier than you plan to lift for WOD 

*Get some double under or jump rope practice between lifts 

WOD: 

15 rounds for time (20:00 cap) - 

1 power clean (185/115 or 135/95 or 95/65) 

3 toes-to-bar 

5 handstand push-ups, pike push-ups, or traditional push-ups 

Accessory (optional): 

200 meter Farmers carry 

Thursday, 4/22 

Warm-up: 10:00 AMRAP @ steady pace - 10 walking lunges + :30 hollow hold + 100 meter run + :30 smooth jump rope (doubles or singles) 

Strength: 

Every :60 for 12:00 - 

1st: 10 DB suitcase lunges 

2nd: :30 flutter kicks 

WOD: 

3 rounds for time - 

50 KB swings 

500 meter row 

50 double unders or 100 singles 

Accessory (optional): 

Accumulate 150 mountain climbers 

Friday, 4/23 

Warm-up: 5-4-3-2-1 - pass throughs + OHS w/pvc + ring rows + muscle snatches w/empty barbell + groiners 

Strength: 

Every :90 for 4 rounds - 

1st: 3-5 overhead squats, building in weight each round if possible 

2nd: Max effort strict pull-ups 

WOD: 

14:00 EMOM - 

1st: 8 unbroken power snatches 

2nd: 200 meter run 

*For snatches, choose a weight that you can cycle through unbroken; Option exists to complete 10 DB snatches instead of 8 barbell snatches.

Accessory (optional): 

3x6 1-arm DB bent-over rows/side, challenging weight 

Monday, 4/12 - Saturday, 4/17

Monday, 4/12 

Warm-up:  10:00 AMRAP @ steady pace - 10 pass throughs + 5 strict press w/empty barbell + 10 alt step-ups + 5 burpee broad jumps + :30 bike 

Strength: 

In 12:00, build to a heavy jerk single (if you are not ready to build heavy on this lift, treat it like an EMOM and complete 3-5 push press each minute) 

WOD: 

3:00 AMRAP for 4 rounds - 

8 push press (95/65) 

6 burpee box jump overs 

:60 between each AMRAP 

*Scale to burpee step overs if needed 

Accessory: 

Accumulate 60 plank-ups 

Tuesday, 4/13 

Warm-up: 10-8-6-4-2 - Bootstrappers + reverse Samson’s + kip swings + back squat (building toward 75% or moderate weight). 

Strength: 

In 12:00, complete the following - 

5-5-5-5

Back squats @ 75% 1RM or moderate weight

WOD: 

For time - 

Buy in: 800 meter run

Directly into 3 rounds - 

10 alt pistol squats 

20 pull-ups 

30 hand-release push-ups 

Cash-out: 800 meter run 

Accessory: 

3x6 single leg deadlifts/side 

Wednesday, 4/14 

Warm-up: 3 rounds - 10 RDLs w/empty barbell + 10 muscle cleans + :30 jump rope + 5 push-ups to pike + :30 pigeon stretch/side 

Strength: 

In 14:00, build to a power clean single that is slightly heavier than what you plan to lift in the WOD.  

WOD: 

10 rounds for time - 

5 power cleans (155/105 or 135/95 or 95/65) 

25 double unders 

*Scale 25 dubs for 50 singles if needed

Accessory: 

Accumulate 100 single leg v-ups 

Thursday, 4/15 

Warm-up: 10:00 AMRAP @ steady pace - :30 banded side steps + 10 med ball cleans + :30 Superman hold + 10 groiners + 200 meter run 

Strength: 

Every :90 for 4 rounds - 

1st: :30 goblet reverse lunges, deficit if possible off 25# plate (53/35 or less) 

2nd: :45 KB swings 

WOD: 

20:00 EMOM - 

1st: 12 toes-to-bar 

2nd: 10 wall balls (20/14) 

3rd: 12 sit-ups w/wall ball 

4th: 10 front squats (95/65) 

Accessory: 

Accumulate 30 side plank rotations w/light DB/side 

Friday, 4/16 

Warm-up: 10-8-6-4-2 - banded good mornings + banded pull-aparts + muscle snatches + calorie ski 

Strength: 

In 15:00, build to a tough set of 3 bench press 

WOD: 

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

In 20:00 - 

Max distance row 

At minute 0 and 10, complete 30 clean and jerks (125/85 or 95/65) 

At minute 5 and 15, complete 30 power snatches (125/85 or 95/65) 

Accessory: 

Accumulate 40 banded face pulls 

Saturday, 4/17 

Warm-up: 

12:00 EMOM - 

1st: :30 handstand hold or plank 

2nd: 8-10 pendlay rows (light to moderate weight) 

3rd: :30 bike (easy to moderate pace) 

WOD: 

“Barbara Ann” 

5 rounds for time - 

20 handstand push-ups 

30 deadlifts (135/95) 

40 sit-ups 

50 double unders (or 100 singles) 

Rest 3:00 between rounds 

*Scale HSPU to pike push-ups off box, traditional push-ups, or seated DB press 

Monday, 4/5 - Saturday, 4/10

Monday, April 5

Warm-up: 10:00 AMRAP @ steady pace - 10 pass throughs + 5 inch worms w/push-ups + 10 m duck walk + 10 kip swings or ring rows + :30 easy bike 

Strength: 

In 14:00, build to a heavy complex from rack - 

3 front squats + 1 jerk 

WOD: 

For time - 

21-15-9

Cal row 

Pull-ups 

Clean and jerks (125/85 or 95/65) 

Accessory:

Accumulate 60 banded hollow rocks or 2:00 hollow hold 

Tuesday, April 6 

Warm-up: 3 rounds - 10 banded bent-over rows + 5 push-up to pike + :30 chest opening stretch + 10 reverse Samson’s 

Strength: 

Every :90 for 4 rounds - 

1st: :30 HSPU, pike push-ups, handstand hold, or plank

2nd: 6-8 1-arm bent-over rows/side @ challenging weight 

WOD: 

18:00 EMOM - 

1st: 15/10 cal bike 

2nd: 10 DB bench (50/35) 

3rd: 12 goblet lunges (53/35) 

*Scale reps as needed to assure rest

Accessory:

Accumulate 60 banded lat pull-downs or 30 cable lat pull-downs 

Wednesday, April 7 

Warm-up: 3 rounds - 10 banded good mornings + :30 elevated pigeon stretch/side + 5 slow burpees (step back + step forward) + 10 scorpions 

Strength: 

In 16:00, complete the following - 

10-8-6-4-2 - Deadlifts, building to slightly heavier weight than you plan to lift for WOD 

200 meter run after each set 

*Note: Rest as needed.  Keep in mind, you have about 3:00 to complete each round.  You may not need this much time - just move at a steady pace that works for you.  

WOD: 

6 rounds (12:00) - 

:60 on/:60 rest 

10 deadlifts (225/155 or 195/125 or 175/95) 

Max burpees over bar 

*Score is total number of burpees 

Accessory:

Accumulate 2:00 KB front rack hold or sandbag hold 

Thursday, April 8 

Warm-up: 3 rounds - 10 pass throughs + 10 pvc OHS + 10 banded pull aparts + 3 muscle snatches + :05 chin-over-bar hold 

Strength: 

12:00 EMOM - 

1st: 3-5 overhead squats, moderate weight 

2nd: 3-5 strict pull-ups 

3rd: Rest

WOD: 

15:00 AMRAP - 

6 power snatch (95/65) 

8 hand-release push-ups 

12 sit-ups 

*You can sub power snatches for DB snatches 

Accessory:

3x10 skull crushers 

Friday, April 9 

Warm-up: 10:00 AMRAP @ steady pace - :30 banded side steps + 10 v-ups + 10 med ball cleans + 100 meter run 

Extended warm-up:  

10:00 EMOM - 

1st: :30 lateral skates or lateral hops 

2nd: :30 mountain climbers 

WOD: 

For time - 

100 cal row 

80 KB swings 

60 double unders 

40 wall balls 

20 toes-to-bar 

Accessory:

Accumulate 2:00 weighted star plank or side plank/side 

Saturday, April 10 

Warm-up: 3 rounds - 5 split-stance squats/side + :30 alt quad stretch + 10 alt step-ups + :30 jacks + 10 plank-ups 

Strength: 

In 12:00, work to complete 3-4 rounds of the following at a steady pace - 

8 goblet split-stance squats/side 

100 meter Farmer’s carry 

WOD: 

4 rounds for max reps - 

:60 alternating 1-arm clean and jerks (50/35) 

:60 alt single DB step-ups (50/35) 

:60 alt 1-arm Devils press (50/35) 

:60 rest 

Accessory:

Max effort plank 

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