Monday, March 14 - Saturday, March 19

Monday, March 14

Warm-up: 2:00 easy row, bike, or ski (1 time) + 9-7-5 kip swings + ring rows + thrusters (start w/ empty barbell); 15 jump rope after each round 

Extended Warm-up: 

9:00 EMOM - 

1st: :60 glute bridges 

2nd: :60 sit-ups 

3rd: Rest 

WOD: 

22.3

For time (12:00 cap) - 

21 pull-ups or jumping chin-over-bar pull-ups 

42 double unders or single unders 

21 thrusters (95/65 or 65/45) 

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

36 double unders or single unders 

18 thrusters (115/75 or 85/55) 

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

30 double unders or single unders 

15 thrusters (135/85 or 105/65) 

*Sub ring rows for pull-ups if needed 

Accessory: 

3x8-10 prone pvc press 

https://youtu.be/cDHd1D6HEuY

Tuesday, March 15 

Warm-up: In 10:00, build to 50% 1RM front squat; between lifts get 10 alt groiners + 5 inch worms 

Strength: 

E2MOM for 5 rounds (10:00) - 

3 fronts squats + 3 back squats 

*Start at 50% 1RM back squat and build if possible; both movements are completed in 2:00 timeframe; re-rack and take a few breaths after front squats 

WOD: 

For time (21:00 cap) - 

200/150 bike cals 

:60 work/:30 rest; work out ends when you hit designated calories 

Accessory: 

Accumulate 1:00 banded hamstring stretch + 1:00 seated straddle stretch 

Wednesday, March 16 

Warm-up: 2 rounds - :30 quad stretch/side + :30 jumping jacks + 10 alt step-ups + 10 pass throughs + 5 strict press 

WOD: 

Every 8:00 for 4 rounds - 

800 meter run 

20 American KB swings (53/35 or 35/20)

15 box jumps or step-ups (24/20 or lower)

10 push press (95/65) 

*Sub run for row or ski if needed; adjust reps as needed to assure at least :60 rest

Accessory: 

Accumulate 50 -75 banded hamstring curls 

https://youtu.be/LtTcXXgeRYo

Thursday, March 17 

Warm-up: In 10:00, build to a moderately heavy hang power clean (70% power clean 1RM); get 5 push-up to pike between each set 

Strength: 

In 16:00, work to complete the following sequence at 70% power clean 1RM, or moderately heavy weight - 

3-3-3-3-3-3-3

Hang power cleans 

*Stay at 70% the entire time

WOD: 

Every :90 until failure - 

4 bar-facing burpees 

1 power clean 

*There are 2 ways to complete this work-out - 

1st: For the athlete who is proficient at lifting a heavier power clean, start at 50% 1RM and build by 5% after each successful lift; when you miss the lift twice, you are out; score is the weight of your last successful lift 

2nd: For the athlete who is still working on power clean technique, complete the following - every :90 for 10 rounds - 4 bar-facing burpees + 4 power cleans @ moderate weight 

Accessory: 

Accumulate 2:00 L-hang or tuck hang 

Friday, March 18

Warm-up: 10-8-6-4-2 plank-ups + single leg v-ups + split-stance squats/side + banded bent over rows 

Strength: 

In 15:00, work to complete the following barbell sequence, building in weight if possible (rest at least :60 between sets)  - 

5-5-5-5-5/side 

Split-stance squats

WOD: 

15:00 AMRAP - 

1-2-3-4-5-6-7-X

Pull-ups, challenging ring rows, or barbell inverted rows 

2-4-6-8-10-12-14-X

Push-ups 

3-6-9-12-15-18-21-X

Sit-ups 

*Score is total number of reps 

Accessory: 

Accumulate 1:00 weighted star plank or side plank/side 

https://youtu.be/yqK5cr-JK44

Saturday, March 19 

Warm-up:  2 rounds - 6 muscle snatches + 8 bootstrappers + 10 overhead squats w/pvc or empty barbell + 12 reverse Samsons 

Strength: 

Every :30 for 10:00 (build in weight if possible, ending with a challenging single) -

1 power or squat snatch 

WOD: 

For time - 

27-21-15-9

Toes-to-bar 

Wall balls 

*50 double unders or 100 single unders after each round 

Accessory: 

Accumulate 50 weighted hollow rocks 

Monday, March 7 - Saturday, March 12

Monday, March 7 

Warm-up: 5-4-3-2-1 push-up to pike + banded good mornings + thread the needle with thoracic rotation/side 

Extended Warm-up: 

10:00 EMOM - 

1st: 3-5 deadlifts, warming up to WOD weight 

2nd: :60 plank 

3rd: Rest 

WOD: 

22.2

For time (10:00 cap) - 

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

Deadlifts (225/155 or 135/95) 

Bar-facing burpees 

Accessory: 

Accumulate 1:00 runners lunge/side + 1:00 kneeling hamstring stretch/side 

https://youtu.be/NjDqPpIopPw

https://youtu.be/qznKGFmrGkI

Tuesday, March 8 

Warm-up: In 10:00, build to 75% bench press 1RM, or moderately heavy weight; between lifts, get 5 pass throughs + 5 hand release push-ups 

Strength: 

In 15:00, work to complete the following sequence, resting at least :60 between sets - 

5-5-5-5-5

Bench press (@ 75% 1RM, or moderately heavy weight) 

WOD: 

Run Forrest 

5 rounds for time - 

35 double unders or 70 singles 

200 meter run 

Accessory: 

3x12-15 elevated single leg glute bridge/side 

https://youtu.be/7SwTfWZOeFM

Wednesday, March 9 

Warm-up: In 10:00, warm up to 60% back squat 1RM, or moderately light weight; between lifts, get 5 inch worms 

Strength: 

In 15:00, work to complete the following sequence, building in weight if possible (rest at least :60 between sets) - 

10-8-6-4-2 

Back squat 

*Start around 60% 1RM, or moderately light weight, and build if possible 

WOD: 

Simone 

16:00 EMOM -

1st:  12-15 cal row, bike, or ski 

2nd: 20-30 air squats 

3rd: Max effort bar muscle-ups, pull-ups, or challenging ring rows 

4th: Rest 

Accessory: 

Accumulate 2:00 Sorensen hold, weighted if possible, or 2:00 Superman hold 

Thursday, March 10 

Warm-up: 3 rounds - 10 single leg v-ups + 5 power cleans + 5 front squats + 8 bootstrappers + :20 quad stretch/side 

Strength: 

E2MOM for 12:00 - 

1 power clean + 1 hang power clean + 1 squat clean + 1 hang squat clean 

*Start light/moderate and build to a challenging complex 

WOD: 

Hot Tamales 

9-6-3 for 5 cycles - 

Thrusters (95/65 or 75/45) 

Toes-to-bar, knees-to-elbow, or v-ups 

*9-6-3 of both movements counts as 1 cycle; rest :60 between cycles 

Accessory: 

3x8-10 eccentric lateral step-ups (:03 eccentric tempo) 

https://youtu.be/cmkXeR1O5m4

Friday, March 11 

Warm-up: 3 rounds - 10 banded pull-aparts + :20 handstand hold or plank + 10 reverse Samsons + 3 power snatch or push jerk (refer to strength section) 

Strength: 

In 15:00, work to complete the following barbell sequence, building in weight if possible - 

5-4-3-2-1

Snatch or push jerk (athlete’s choice) 

*Rest at least 1:00 between sets 

WOD: 

Springfest 

15:00 AMREPS - 

1,000 m row or ski 

-Directly into-

Max rounds

10 handstand push-ups or any push-up variation 

15 Russian KB swings (70/54 or 54/35)

Accessory: 

3x10-12 banded rotations/side 

https://youtu.be/5qTMvuj63qA

Saturday, March 12 

Warm-up: 2 rounds - :30 chest opening stretch + 8 push-up to pike + :30 shoulder taps from plank + 8 DB bench press (light weight) 

Strength: 

15:00 EMOM - 

1st: 8-10 DB bench press, moderate weight 

2nd: Max effort ring dips, or dips from bench 

3rd: Rest 

WOD: 

Annie 

For time - 

50-40-30-20-10

Double unders 

Sit-ups 

*Scale double unders to 100-80-60-40-20 singles

**Expected times for Annie - Beginner 10-12 mins; intermediate 8-10 mins; advanced 7-8 mins; elite > 6:00

Accessory: 

Accumulate 2:00 ring support hold or support hold from boxes 

https://youtu.be/kONbxg4kzkE

Monday, February 28 - Saturday, March 5

Monday, February 28 

Warm-up:  In 10:00, work to complete 5-4-3-2-1 push-up to pike + pass throughs + step-ups/side + ring rows + inch worms 

Strength: 

In 15:00, work to complete 4-5 rounds of the following - 

20 hollow rocks + 20 v-ups + 20 Russian twists + 40 mountain climbers + :30 plank 

WOD: 

22.1

15:00 AMRAP - 

3 wall walks 

12 alt DB snatches (50/35 or 35/20) 

15 box jump overs or step overs 

*If you have completed 22.1 already, you can re-do it at this time, or use today as an active recovery day and complete 2 rounds @ a steady pace - 500 m row or ski + 40 air squats + 30 sit-ups + 20 push-ups + 10 pull-ups 

Accessory: 

Accumulate 1:00 seated pike stretch + 1:00 seated straddle stretch 

Tuesday, March 1 

Warm-up: 3 rounds - 5 bootstrappers + 10 alt groiners + 3 front squats + 3 back squats (start w/empty barbell and build to 50% front squat 1RM) 

Strength: 

E2MOM for 10:00 - 

3 front squats + 3 back squats 

*Start at 50% 1RM front squat and build by 10% each round, to end around 90%

WOD: 

Slim Shady 

4 sets (1 set every 5:00) - 

25/20 cal row or ski 

20 wall balls 

50 double unders or 100 singles 

*Adjust reps as needed to assure at least 1:00 rest each round (e.g., 20/15 cals, 15 wall balls, 50 singles) 

Accessory: 

3x6-8 KB single leg deadlift/side 

Wednesday, March 2 

Warm-up: 10-8-6-4-2 muscle snatches + tuck-ups + alt scorpion stretch; :20 box stretch b/t rounds 

Strength: 

In 15:00, complete the following snatch sequence, building in weight if possible (rest at least :60 between sets) - 

3-3-3-3-3

Power snatch

*Snatches should be touch & go for all 3 reps; if you cannot do that, your weight is too heavy

WOD: 

Viking Ship

3 rounds for time - 

15/12 cal bike 

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

10 squat or power snatches (95/65) 

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

15/12 cal bike 

2:00 rest between rounds 

Accessory: 

3x8-10 light DB external rotations 

https://youtu.be/WwyuTrmFPKY

Thursday, March 3 

Warm-up: In 10:00, build to 60% 1RM power clean; between lifts get 5 ring rows + 10 alt toe touches from plank 

Strength: 

E2MOM for 10:00 - 

3 power cleans + 2 hang power cleans 

*Start at 60% 1RM and build to heavy or moderate set; lifting sequence should be unbroken

WOD: 

Arnold

For quality - 

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

Unbroken strict pull-ups or inverted barbell row ( https://youtu.be/l_jvOTSVu8w ) 

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

Unbroken push-ups 

*Wear weighted vest if desired and proficient at both movements 

Accessory: 

3x10-12 banded row from side plank position 

https://youtu.be/3fG3pytj__I

Friday, March 4 

Warm-up: 2 rounds - 10 banded pull-aparts + :30 banded side steps + 10 banded forward raises + :30 easy bike + 10 air squats + :30 shoulder taps from plank 

WOD: 

Zoomers

In teams of 2, you go, I go - 

30 rounds for time - 

5 DB thrusters (2 @ 50/35 or 40/20) 

5 DB push jerks (2 @ 50/35 or 40/20) 

5 burpees over DB’s 

Accessory: 

3x8-10 chest supported DB Y raise 

https://youtu.be/bGHu2SfCcy0

Saturday, March 5 

Warm-up: 100 meter run + 100 meter ski + 100 meter row + 10 cal bike + 2 rounds - 10 banded bent-over rows + 10 swimmers + 10 prone T’s + 5 Pendlay rows (building) 

Strength: 

15:00 EMOM - 

1st: 8-10 Pendlay rows, moderate weight 

2nd: :30 handstand work, or challenging plank variation 

3rd: Rest 

WOD: 

“Helen” 

3 rounds for time - 

400 meter run 

21 KB swings (54/35 or 35/20) 

12 pull-ups or ring rows 

*Expected times for Helen - Beginner 15-17 mins; intermediate 11-14 mins; advanced 9-10 mins; elite < 8 mins 

Accessory: 

3x15-20 banded lat pull-downs or 8-10 cable lat pull-downs 

Monday, February 21 - Saturday, February 26

Monday, February 21 

Warm-up: 10-8-6-4-2 - ring rows + push-up to pike + pass throughs + reverse Samson stretch 

Strength: 

12:00 EMOM - 

1st: 1 set - max effort push-ups 

2nd: 1 set - max effort strict pull-ups or challenging ring rows 

3rd: Rest 

WOD: 

Road Trip 

For time - 

30-20-10

Bike cals 

Row cals 

*200 meter run after each round 

Accessory: 

Accumulate 50-75 banded tricep pulls 

Tuesday, February 22 

Warm-up: 5-4-3-2-1 thread the needle w/ thoracic rotation/side  (https://youtu.be/KD_hDw_xft4) +  clean and jerk (build to WOD weight) + inch worms

Strength: 

Every :90 for 4 rounds - 

1st: :45 handstand work, or challenging plank of choice 

2nd: :45 single leg v-ups 

WOD: 

“The Cali Bear” 

Every :30 for 20:00 - 

1 power clean and jerk (185/125 or 135/95 or 95/65) 

*Choose a weight where you can make a solid lift every time - no misses 

Accessory: 

Accumulate 50-75 barbell bicep curls (45/35) 

Wednesday, February 23 

Warm-up: In 10:00, build to 75% 1RM front squat or moderately heavy weight; between lifts get 6 alt groiners 

Strength: 

In 16:00, work to complete 4 rounds of the following (2:00 rest between rounds) - 

3 front squats + 6 back squats OR 9 challenging DB squats, heavier than you lifted last week if possible 

*Weight at 75% 1RM front squat; take a few breaths between front and back squats 

WOD: 

Hump Day 

:90 work/:60 rest for 6 rounds (15:00) - 

10 burpee box jumps or burpee step-ups 

Max wall balls in remaining time 

*Score is total # wall balls 

Accessory: 

Accumulate 1:00 adductor side plank/side 

https://youtu.be/-7ZrqiJmAZ4

Thursday, February 24 

Warm-up: In 10:00, build to 65% 1RM bench press; between lifts, get 5 pass throughs + :30 banded side steps 

Strength: 

In 15:00, work to complete the following - 

Bench press 

10-8-6-4-2 (65%, 70%, 75%, 80%, 85% 1RM) 

*Rest at least 1:00 between sets 

WOD: 

Wonder Woman 

16:00 AMRAP - 

4 alt DB snatch (50/35 or 40/20) 

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

24 double unders or 48 singles 

Accessory: 

Accumulate 30-50 lateral v-ups/side 

https://youtu.be/1dcAGlfr6J4

Friday, February 25 

Warm-up: 3 rounds - 8 banded good mornings + :30 pigeon stretch/side + 5 deadlifts (building) + 8 ring rows + 5 DB split stance squats/side (start light and build) 

Strength: 

Every :90 for 4 rounds - 

1st: :30 flutter kicks, weighted if possible 

2nd: :45 KB swings, challenging weight 

WOD: 

Booty Burner

For time - 

10 DB split stance squats/side (2 @ 50/35 or 40/20) 

25 pull-ups or challenging ring rows 

50 deadlifts (155/105) 

3:00 rest 

50 deadlifts (155/105) 

25 pull-ups or challenging ring rows 

10 DB split stance squats/side (2 @ 50/35 or 40/20) 

Accessory: 

3x8 windmills/side 

https://youtu.be/ITSmgn_BQgY

Saturday, February 26 

Warm-up: 3 rounds - 10 OHS w/pvc + 5 power snatches (start w/empty barbell) + :30 easy bike + :30 figure 4 stretch/side 

Strength: 

8:00 EMOM - 

1st: Max effort DB hang power cleans (2 @ 50/35 or 40/20) 

2nd: Rest 

WOD: 

Rough Waters

20:00 max calorie row 

Min 0:00, get 10 power or squat snatches @ 50% 1RM 

Min 4:00, get 8 power or squat snatches @ 60% 1RM 

Min 8:00, get 6 power or squat snatches @ 70% 1RM 

Min 12:00, get 4 power or squat snatches @ 80% 1RM 

Min 16:00, get 2 power or squat snatches @ 85% 1RM 

Accessory: 

Accumulate 2:00 L-sit, L-hang, tuck sit, or tuck hang 

Monday, February 14 - Saturday, February 19

Monday, February 14 

Warm-up: In 10:00, warm up to 70% 1RM front squat, or a little heavier than you lifted last week; between lifts get 5 inch worms 

Strength: 

In 16:00, work to complete 4 rounds of the following (2:00 rest between rounds) - 

4 front squats + 8 back squats OR 12 challenging DB squats 

*Weight at 70% 1 RM front squat; take a few breaths between front and back squats 

WOD: 

Cupid

For time - 

50 wall balls 

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

30 cal row, bike, or ski 

-Rest 2:00-

25 wall balls

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

15 cal row, bike, or ski 

Accessory: 

2 x max effort Russian twists w/wall ball; rest 2:00 between sets 

Tuesday, February 15 

Warm-up: In 10:00, build toward bench press and bent over row weight you plan to lift in WOD (start w/empty barbell); between warm up lifts, get 10 plank-ups 

Strength: 

9:00 EMOM - 

1st: :60 plank 

2nd: :60 sit-ups 

3rd: Rest 

WOD: 

Muscle Max

For quality - 

20-16-12-8-4 

Bench press (135/95 or 115/75 or 85/55) 

Dips (ring or box)

Bent over rows (115/85 or 85/55) 

V-ups

Accessory: 

10 prone pvc behind the neck presses 

https://youtu.be/32YbRbOPb-w

Wednesday, February 16 

Warm-up: 5-4-3-2-1 kip swings or hollow rocks + ring rows + push-up to pike + pass throughs

Strength: 

Every :30 for 30 reps (15:00) - 

1 power or squat snatch 

*Pick a weight where you can maintain a high quality lift for every rep and stay there 

WOD: 

Snow Drifter

For time - 

30 handstand push-ups or seated overhead DB press 

40 pull-ups or challenging ring rows 

50 push-ups 

60 Russian KB swings (70/54 or 54/35) 

Accessory: 

Prone shoulder stretch - hold each position for :30 

https://youtu.be/2ZGgqR_kUck

Thursday, February 17 

Warm-up: 2 rounds - 10 reverse Samson + :30 banded side steps + 10 bootstrappers + :30 mountain climbers + 5 good mornings w/empty barbell or pvc 

Strength: 

Every :90 for 4 rounds (12:00) - 

1st: :45 1-arm overhead walking lunges, switching arms as needed OR goblet lunges

2nd: 3-5 deadlift, building toward WOD weight 

WOD: 

Firebreather

10 rounds for time - 

3 deadlift (225/155 or 175/125 or 95/65) 

6 bar-facing burpees or step back burpees 

9 air squats 

Accessory: 

Accumulate 30-50 supine hamstring curls w/med ball 

https://youtu.be/f6Fd8HMH8Yg

Friday, February 18 

Warm-up: 10-8-6-4-2 alt groiners + alt toe touches from plank + air squats + banded pull-aparts 

Strength: 

9:00 EMOM (steady pace for each movement) - 

1st: :60 goblet squats, moderate weight 

2nd: :60 1-arm DB hang power clean and jerk 

3rd: Rest 

WOD: 

Oh My Quads

In teams of 2, you go, I go - 

20:00 AMRAP - 

10 DB thrusters (2@50/35 or 40/20) 

20 double unders or 40 singles 

Accessory: 

3x10-12 glute bridge w/chest fly

https://youtu.be/PU_3DpBYpes

Saturday, February 19 

Warm-up: 5-4-3-2-1 power cleans (Start w/empty barbell and build to WOD weight) + ring rows + inch worms w/push-up 

WOD: 

Jump Around

30:00 EMOM - 

1st: 12/9 calorie row, bike, or ski 

2nd: 15 sit-ups 

3rd: 3 power cleans (155/105 or 135/95 or 95/65) 

Accessory: 

1 set - max effort strict pull-ups