Monday, March 20 - Saturday, March 25

Monday, March 20

Warm-up: 3 rounds - 10 alt reverse Samson + 8 bootstrappers + :30 alt quad stretch + 10 alt groiners + 8 thread the needle w/ thoracic rotation/side + :30 easy bike  https://youtu.be/-56AJZTCXVc

Strength: 

In 20:00, work to complete the following sequence (:90 rest between sets) -

KB suitcase lunge (2 @ 50/35 or 40/20) 

20-18-16-14-12-10-8-6

WOD: 

3:00 AMRAP x3 (9:00) -

400 meter run

Max air squats 

*Score is total # air squats 

Accessory: 

Accumulate 1:00 elevated pigeon stretch/side + 1:00 banded hamstring stretch/side 

Tuesday, March 21 

Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and build to Strength weight) + kip swing or :20 hollow hold + runner lunge w/ thoracic rotation/side + 1-arm ring row/side https://youtu.be/6p7n6V01U6I

Strength: 

Every 2:30 x6 (15:00) -

8-10 bench press (135/95 or 95/65) 

6-8 1-arm bent-over rows, banded if possible (54/35 or 40/20) https://youtu.be/eXL_MLpL-4U

WOD: 

14:00 AMRAP for total reps -

2-4-6-8-10….

Pull-ups or ring rows 

Push-ups 

Accessory: 

Accumulate 30-50 barbell bicep curls (45/35 or 35/15) 

Wednesday, March 22

Warm-up: 3 rounds - 10 alt toe touch from plank + :30 jumping jacks + 10 plank-ups + :30 high knees + 10 pass throughs + :30 butt kicks + 10 alt scorpion stretch 

WOD: 

5 rounds @ steady pace - 

20-30  bike calories 

3:00 rest 

*During rest, get 20 meter handstand walk or :30 shoulder taps from plank or :30 other handstand drills found here: https://youtu.be/OrQtc2IaabU

Finisher: 

30-20-10 (:60 rest between rounds) - 

Sit-ups, weighted if possible 

Supine heel reaches https://youtu.be/2CvMvcfhiTo

Mountain climbers, :01 pause at knee 

Thursday, March 23 

Warm-up: 10-8-6-4-2 muscle clean (empty barbell) + toes-to-rig + banded good mornings; :30 easy jump rope between rounds 

Strength: 

Every :90 x8 (12:00) - 

2-4 power clean, building to a slightly heavier weight than you plan to lift in WOD 

WOD: 

5 rounds for quality reps -

50 double under or 100 singles 

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

5 power clean (225/155 or 175/125 or 155/105 or 95/65) 

Accessory: 

Accumulate 50 banded face pulls https://youtu.be/zt8EqEGoX6o

Friday, March 24

Warm-up: 3 rounds - 5 burpee broad jump + 10 seated banded row + 5 inch worms w/ push-up + 10 banded forward raises; warm up for Strength skill or lift of choice between rounds 

Strength: 

In 15:00, work on lift or skill of choice 

WOD: 

In teams of 2 (you go, I go)

20 rounds for time - 

20/15 calorie row

8-10 burpees over rower or no push-up burpees 

*Partners switch after each full round 

Accessory: 

Accumulate 30 prone behind-the-neck press https://youtu.be/F_n0S9kUNT4

Saturday, March 25 

Warm-up: 3 rounds - 10 alt thoracic rotation from squat hold + 8 KB hip opener stretch/side + :30 plank + 10 air squats + 8 wall ball cleans 

Strength: 

10:00 EMOM - 

2-4 deadlift (start light and build slightly heavier than WOD weight) 

WOD: 

For time -

400 meter run, row, or ski 

30 deadlift (225/155 or 155/105 or 95/65) 

400 meter run, row, or ski 

30 wall balls (20/14 or 14/10) 

400 meter run, row, or ski 

30 HSPU, or any push-up variation 

400 meter run, row, or ski 

30 DB squat (2 @ 50/35 or 40/20) 

400 meter run, row, or ski 

Accessory: 

Accumulate 30-50/side foot elevated single leg glute bridge https://youtu.be/I7Zwyzr8COk

Monday, March 13 - Saturday, March 18

Monday, March 13

Warm-up: In 15:00, warm-up to clean and jerk weight you plan to lift for Strength (see below).  Reps will look something like this, starting w/ empty barbell - 5-4-3-2-2-1-1; between warm-up sets, get :30 easy jump rope

Strength: 

10:00 EMOM -

1 power clean and jerk (push or split) @ 80% 1RM jerk or 8/10 RPE (moderately heavy weight)  https://barbend.com/how-to-use-rpe-scale-strength-training/

WOD: 

For time -

1,000 meter row or ski 

20 power clean (135/95 or 95/65) 

100 double under or 200 singles

20 squat clean (135/95 or 95/65) 

1,000 meter row or ski 

Accessory: 

3x12-15 seated banded row https://youtu.be/Jy-WCFAofBY

Tuesday, March 14 

Warm-up:  In 15:00, warm-up to back squat weight you plan to lift for Strength (see below).  Reps will look something like this, starting w/ empty barbell - 5-4-3-2-2-1-1; between warm-up sets, get :30 alt quad stretch 

Strength:

Every 2:00 x6 (12:00) -

4 back squat @ 75% 1RM or 7/10 RPE (if lifting lighter, get 6-8 reps each round) 

WOD: 

For max wall ball reps -

2:00 AMRAP x4 (2:00 work / 2:00 rest for 16:00) - 

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

Max wall balls (20/14 or 14/10) 

Accessory: 

4x12-15 banded hamstring curls (:60 rest between rounds) 

Wednesday, March 15 

Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and slowly build to WOD weight) + tempo ring row + pvc pass through; :30 banded pvc hollow hold between rounds https://youtu.be/F_Tr45dImsA

WOD: 

10 rounds for quality reps -

1-3 muscle-up or C2B pull-up, 3-6 chin-over bar pull-ups, or 6-8 ring rows 

8-10 bench press (135/95 or 95/65) 

*Add orange micro mini bands to bench press if desired https://youtu.be/BG4-JSsioX8

Finisher: 

Every 4:00 x3 - :60 plank + :30 hollow rocks + :30 plank + 10 v-ups 

Thursday, March 16

Warm-up: 2 rounds - 10 banded good mornings + :30 handstand hold or plank + 5 deadlift (very light weight) + :30 pigeon stretch/side + 10 alt Cossack squat 

Strength: 

Every :90 x8 (12:00) - 

1st: 3-5 deadlift, getting warm for WOD

2nd: :30-:60 work on skill of choice (e.g., HS walk, TTB, double under, etc) 

WOD: 

For time -

10-8-6-4-2

Deadlift (225/155 or 155/105 or 95/65) 

Strict HSPU, or any push-up variation 

-Directly into-

2-4-6-8-10

Bar-facing burpee 

100 meter run 

Accessory: 

Accumulate 1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch/side 

Friday, March 17 

Warm-up: 3 rounds - 14 banded lat pull-down + 12 alt single leg v-ups + 10 reverse Samson + 8 push-up to pike 

WOD: 

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

For time -

200 calorie bike 

8 toes-to-bar + 10 suitcase walking lunge (2 @ 50/35 or 40/20) 

*Partners switch after 1 full found (e.g. P1 bikes while P2 completes 8 TTB + 10 lunges, then partners switch and P2 bikes while P1 completes 8 TTB + 10 lunges) 

Accessory: 

3x max effort dips from handles (weighted with a chain if desired) or bench (:90 rest) 

Saturday, March 18 

Warm-up: 3 rounds - 8 muscle snatch + 6 kip swings or :30 hollow hold + 8 banded pull-aparts + 6 inch worms w/ push-up + 8 banded forward raises 

Strength: 

In 16:00, complete the following @ steady pace (partition however you’d like) -

100 push-ups 

100 sit-ups 

WOD: 

For quality reps @ steady pace -

5-4-3-2-1

Power or squat snatch (athlete’s choice), building in weight each round if possible; if lifting on the lighter side, feel free to double snatch reps to 10-8-6-4-2 

*15-20 pull-ups or ring rows after each round 

Accessory: 

Accumulate 3:00 wall sit

Monday, March 6 - Saturday, March 11

Monday, March 6

Warm-up: 5-4-3-2-1 muscle snatch + overhead squat (empty barbell or pvc) + inch worm w/ push-up; :20 handstand hold or plank + :30 easy jump rope between rounds 

WOD: 

23.3

Starting w/ a 6:00 time cap, complete as many reps as possible (0:00-6:00) - 

5 wall walks 

50 double under or singles 

15 snatches (95/65 or 65/45) 

5 wall walks 

50 double under or singles 

12 snatches (135/95 or 95/65) 

*If completed before the 6:00 time cap, add 3:00 and complete (6:00-9:00) -

20 strict HSPU or HRPU

50 double under or singles 

9 snatches (185/125 or 115/75) 

*If completed before the 9:00 time cap, add 3:00 and complete (9:00-12:00) -

20 strict HSPU or HRPU 

50 double under or singles 

6 snatches (225/155 or 135/85) 

Finisher:

3-4 rounds - 

25 RKBS (54/35 or 35/20) 

50 meter KB suitcase lunge (2 @ 54/35 or 35/20) 

25 sit-ups 

Tuesday, March 7

Warm-up: 3 rounds - 10 alt step-ups + 8 banded good mornings + 6 quadruped thoracic rotation/side + 4 beat swings or :20 hollow hold  https://youtu.be/QWwiOHexU8I 

Strength: 

In 14:00, superset the following for 3 rounds (:90 between rounds) -

1. 10 banded step-up/side (24/20 in box; use green or thicker orange band) https://youtu.be/HkmQYe7JzVs

2. 12-15 hip banded DB deadlift (2 @ 50/35 or 35/20; use same band as above) https://youtu.be/7hL27qgd6Dg

WOD: 

16:00 AMRAP - 

1-2-3-4-5-6-x

Bar muscle-up, strict pull-up, or challenging ring row 

2-4-6-8-10-12-x

Wall balls 

3-6-9-12-15-18-x

Bike calories 

Accessory: 

200 m Farmer’s carry (2 KB @ moderate weight) 

Wednesday, March 8

Warm-up: 5-4-3-2-1 power clean (start w/empty barbell and build toward 75% 1RM or moderately heavy weight) + scorpion stretch/side + thread the needle/side https://youtu.be/KD_hDw_xft4

Strength: 

Every :90 x8 (12:00) -

3 power clean singles @ 75% 1RM, or moderately heavy weight (:10 rest b/t singles) 

WOD: 

EMOM until you reach 50 hang power cleans -

1st: 30 double under or 60 singles 

2nd: Max hang power clean (135/95 or 95/65 or 65/45) 

Accessory: 

50 flutter kicks 

40 mountain climbers (:01 pause at knee to elbow) 

30 tuck-ups 

Thursday, March 9

Warm-up: 3 rounds - 5 thrusters + 5 push jerk + 5 jerk balance/side (empty barbell) https://youtu.be/DozGeG1SR0k + 5 KB hip opener stretch/side + 10 pass throughs 

Strength: 

In 16:00, complete the following jerk (push or split) sequence, building in weight if possible (:90 rest between sets) - 

5-5-3-3-1-1-1 (take barbell from rack) 

WOD: 

For time - 

400 meter run 

20 thrusters (95/65 or 55/35) 

30 cal row or ski 

20 thrusters (95/65 or 65/35) 

400 meter run 

Accessory: 

Accumulate 1:00 banded hamstring stretch/side + 1:00 figure 4 stretch/side + 1:00 half kneeling adductor stretch/side https://youtu.be/LO-Qj9m2zKQ

Friday, March 10

Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to WOD weight) + toes-to-rig + alt reverse Samson; :30 high knees after each round 

Partner WOD: 

For time (you go, I go) -

60-40-20

Back squat (135/95 or 95/65) 

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

-Directly into -

120 burpee box jump over, burpee step-over

Accessory: 

3x 10-12 prone banded hamstring curls https://youtu.be/LtTcXXgeRYo

Saturday, March 11

Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 75% 1RM, or moderately heavy weight) + deadlift (start w/ empty barbell and build to WOD weight); :20 pike hold from box between rounds https://youtu.be/SwllQeDBjdA 

Strength: 

Every :90 x8 (12:00) - 

3-5 bench press @ 75% 1RM, or moderately heavy weight 

WOD: 

Every 2:00 x8 (16:00) -

10 deadlift (135/95 or 95/65) 

Round 1: 6 HSPU, or any push-up variation 

Round 2: 8 HSPU, or any push-up variation

Round 3: 10 HSPU, or any push-up variation

Round 4: 12 HSPU, or any push-up variation

Round 5: 14 HSPU, or any push-up variation 

Round 6: 16 HSPU, or any push-up variation 

Round 7: Max HSPU, or any push-up variation 

Round 8: Max HSPU, or any push-up variation 

Accessory: 

Accumulate 50-75 seated banded row https://youtu.be/Jy-WCFAofBY

Monday, February 27 - Saturday, March 4

Monday, February 27

Warm-up: 10-8-6-4-2 push-up to pike + thrusters (start w/ empty barbell and build to Part B starting weight) + ring rows; :30 easy bike between rounds 

WOD: 

CrossFit Open 23.2 

Part A: 

15:00 AMREPS - 

5 burpee pull-ups (scale to 5 burpees w/o pull-up)

10 shuttle runs (1 rep = 25 ft out + 25 ft back) 

*Add 5 burpee pull-ups or burpees after each round 

Part B: 

Immediately following Part A, athlete will have 5 minutes to find 1RM thruster (or stay light/moderate and get as many thrusters as possible in 5:00) 

https://youtu.be/gCbJv1omEaM

Finisher: 

For quality reps (split reps however you’d like) -

60 single leg KB RDL (30/side @ 54/35 or 35/20) 

200 flutter kicks (each kick counts as 1 rep) 

60 barbell hip thrusts (115/85 or 85/55) 

Tuesday, February 28

Warm-up: 3 rounds - :30 easy jump rope + 6 muscle snatch + :30 chest opening stretch + 8 pass through + :30 handstand hold or plank

Strength: 

12:00 EMOM - 

1st: 3 power snatch, building to WOD weight 

2nd: :30 shoulder taps from handstand, pike, or plank https://youtu.be/ZYSvBTf_2fc / https://youtu.be/y1sxGjiUHqc / https://youtu.be/8rgurWd-PB8

3rd: Rest 

WOD: 

For time -

Buy-in: 25 cal bike 

15-10-5

Power snatch (135/95 or 95/65 or 65/35)

50-50-50

Double under 

Cash-out: 25 cal bike 

*Athlete starts work-out w/ 25 bike cals, then moves to 15 power snatch + 50 double under or 100 singles, then 10 power snatch + 50 double under or 100 singles, etc…

Accessory: 

3x 15-20/side KB side bends, challenging weight

Wednesday, March 1

Warm-up: 5-4-3-2-1 back squat (start w/ empty barbell and slowly build) + inch worms w/ push-up + reverse Samson/side + Cossack squat/side 

Strength: 

15:00 EMOM - 

1st: 3 back squat, building to WOD weight 

2nd: 15-20 sit-ups, with wall ball if possible 

3rd: Rest 

WOD: 

Every 6:00 x3 (18:00) - 

21 wall balls 

15 row or ski cals 

9 back squat (225/155 or or 155/105 or 95/65) or front rack DB squat (2 @ challenging weight) 

Accessory: 

Accumulate 2:00 glute bridge march https://youtu.be/4LQUPybxCnI

Thursday, March 2

Warm-up: 2 rounds - 12 alt step-ups + 10 muscle clean + 8 strict press + 6 front squat (empty barbell) + :30 seated hamstring stretch/side 

Strength: (15:00) 

Every :90 x10 (start light and build in weight if possible) - 

1 power clean + 2 hang power clean + 3 jerk (push or split) 

WOD: (15:00) 

5 rounds (2:00 work / 1:00 rest) - 

100 meter run + AMRAP x movements (score is total x) -

1st: Max hang clean (95/65 or 65/35) 

2nd: Max box jump over or step-over (24/20) 

3rd: Max hang clean and press (95/65 or 65/35) 

4th: Max box jump or step-up (24/20 in)

5th: Max hang squat clean (95/65 or 65/35) 

Accessory: 

Accumulate 2:00 plank, weighted if possible 

Friday, March 3

Warm-up: 10-8-6-4-2 alt toe touch from plank + bench press (start w/ empty barbell and build to WOD weight) + toes-to-rig + plank-up + banded pull-apart

Partner WOD: 

20 rounds for time (partners switch after 1 full round) -

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

6 bench press (165/115 or 125/85 or 95/65) 

-5:00 rest-

4:00 max HSPU, or any push-up variation, with partner (you go, I go) 

Accessory: 

Accumulate 1:00 prone banded shoulder stretch/side https://youtu.be/4mL9mVK_CTk

Saturday, March 4 

Warm-up: In 15:00, warm up to 70% 1RM deadlift (3-5 reps/set); between warm-up lifts, get 8 banded good mornings + 6 beat swings + 4 reverse Samson/side 

WOD: (28:00)

8:00 EMOM -

3 deadlift @ 70% 1RM

-2:00 rest-

8:00 EMOM - 

1-3 muscle up or 3-5 reps of challenging pull movement (e.g., strict pull-ups, horizontal ring rows, heavy lat pull-down) 

-2:00 rest - 

8:00 AMRAP 

1,000 meter row or ski 

Max goblet lunge (54/35 or 35/20) 

Accessory: 

3x 8-10 Cuban press, very light weight

https://youtu.be/XpcOM9Np9LQ

Monday, February 20 - Saturday, February 25

Monday, February 20

Warm-up: 10-8-6-4-2 beat swings or :30 hollow hold + toes-to-rig + wall ball squats + power clean (start w/ empty barbell and build) 

WOD: 

CrossFit Open 23.1 

14:00 AMRAP - 

60 cal row 

50 toes-to-bar, hanging knee raises, or v-ups 

40 wall balls (20/14 or 14/10) 

30 power clean (135/95 or 95/65) 

20 ring muscle-up or chin-over-bar pull-ups

Finisher: 

4 rounds @ challenging weight - 

8-10 chest supported DB hammer curls https://youtu.be/WFbbuXOvl0Y

8-10 seated OH DB tricep extension 

15-20 weighted sit-ups 

Tuesday, February 21

Warm-up: 3 rounds - 8 bootstrappers + :30 easy jump rope + 8 back squats (empty barbell) + :30 pigeon stretch/side + 8 KB hip opener stretch/side 

Strength: 

Every :90 x10 (15:00) -

3 back squat, slowly building to 80% 1RM or a challenging weight

WOD: 

For time -

1,000 meter run 

100 double under or singles 

10 back squat @ 80% 1RM, or challenging weight 

Accessory: 

Superset x3 (:60 rest between rounds) - 10 Superman’s + :30 Superman hold 

Wednesday, February 22

Warm-up:  3 rounds - 10 bench press (empty barbell) + :30 hands on bench stretch + 8 push-up to pike + :30 alt quad stretch + 10 pvc pass through 

Strength: 

In 15:00, complete 10-8-6-4-2 of the following (:90 rest between sets) -

1st: Dips from rings, handles, or bench 

2nd: Bench press (build to a slightly heavier weight than you plan to lift in WOD) 

WOD: 

For time (20:00 cap) -

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

Bench press (135/95 or 95/65 or 55/35) 

12/9 cal bike after each set 

Accessory: 

Accumulate 2:00 W to Y press https://youtu.be/6c30p2XYbLg

Thursday, February 23

Warm-up: 3 rounds - 5 DB deadlift + 5 DB hang clean + 5 DB strict press (light DB’s) + :30 HS hold or plank + 10 alt toe touch from plank + 10 banded good mornings 

WOD: 

20:00 EMOM (1 round DT = 12 deadlift + 9 hang power clean + 6 push jerk) -

1st: 1 round DB DT (2 @ 50/35 or 40/20)

2nd: 10-15 burpees 

3rd: 1 round DB DT (2 @ 50/35 or 40/20)

4th: 10-15 HSPU, or any push-up variation 

5th: Rest 

Finisher: 

3 rounds (:60 rest between rounds) -

20-30 Russian twists (15-25# plate) 

20-30 v-ups 

Max effort hanging L-sit, hanging tuck hold, or supine hollow hold https://youtu.be/WHi1bvZLwlw / https://youtu.be/B3gtmd0Upng

Friday, February 24

Warm-up: 5-4-3-2-1 front squat (start w/ empty barbell and build to WOD weight) + reverse Samson/side + runner lunge w/ thoracic rotation/side + box step-up/side 

Strength: 

In 14:00, superset the following x3 (:90 rest between rounds) -

1st: 15-20 KB swings (70/54 or 54/35 or 35/20) 

2nd: :30 wall sit, weighted if possible https://youtu.be/265LiRj1NCs

WOD: (16:00) 

Every 4:00 x4 (take barbell from rack) -

8 front squat (135/95 or 95/65) 

10 box jump over or box step-over (24/20 in) 

8 front rack lunges (135/95 or 95/65)

10 box jump over or box step-over (24/20 in) 

Accessory: 

Accumulate 2:00 Sorenson hold 

Saturday, February 25

Warm-up: 2 rounds - 8 muscle snatch + 200 meter easy row + 8 tempo ring rows + 200 meter easy ski + 8 alt thoracic rotation from squat + 200 meter easy run 

Partner WOD: 

30:00 AMRAP (you go, I go) -

100 bike cals 

80 wall balls 

60 hang power snatch (95/65 or 65/35) 

40 row or ski cals 

20 pull-ups or ring rows 

Accessory: 

3x8-10 DB lat pull-over https://youtu.be/FK4rHfWKEac