Monday, April 3 - Saturday, April 8

Monday, April 3 

Warm-up: 3 rounds - 10 banded pull-aparts + 10 banded forward raises + 10 pvc pass throughs + 8 tempo ring rows + 8 dual KB box squats (start light and build) 

WOD: 

4 rounds @ steady pace (zone 2) - https://www.crossfitinvictus.com/blog/aerobic-zones/

1. 500/400 meter row or ski 

2. 9 KB front rack box squats (2 @ 54/35 or 35/20)  https://youtu.be/sJ2UOBlyiKE

3. 12 DB press from glute bridge hold position (2 @ 50/35 or 40/20) https://youtu.be/pwfamQjxnbQ

Directly into 4 rounds @ steady pace (zone 2) -

1. 30/20 cal bike 

2. 9 strict pull-ups or challenging ring rows 

3. 12 weighted sit-ups 

Accessory: 

Accumulate 2:00 ring support hold or box support hold https://youtu.be/_iz_v50ZJvQ

Tuesday, April 4 

Warm-up: 3 rounds - 8 strict press (empty barbell) + :30 jump rope + 10 plank-up + :30 chest opening stretch + 12 prone Y raises https://youtu.be/w1AWGKubE5U

Strength: 

In 14:00, complete the following, starting light and building to a challenging set of 5 -

Strict press (:90 rest between sets) 

9-7-5-5-5-5

WOD: 

16:00 EMOM  - 

1. 10 push press (95/65 or 65/45) 

2. Max double under or singles 

*Score is total # jump rope; pick a weight where you can cycle 10 reps unbroken 

Accessory: 

3x8 1-arm KB bent-over row/side 

Wednesday, April 5 

Warm-up: 10-8-6-4-2 front squat (start w/ empty barbell and build toward 70% 1RM) + DB step over (2 @ light weight) + runner lunge w/ thoracic rotation/side 

Strength: 

Every :90 x8 (12:00) -

3-5 front squat from rack @ 70% 1RM, or moderately heavy weight

WOD: 

5 rounds for time -

8 DB box step overs (2 @ 50/35 or 40/20 / 24/20 in) https://youtu.be/LS5N1vr-gp4

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

200 meter run 

Accessory: 

3x12-15 banded hamstring curls 

Thursday, April 6

Warm-up: 3 rounds - 10 muscle clean + :30 wrist rockers + 10 alt Cossack squat + :30 jumping jacks + 10 banded good mornings + :30 high knees 

Strength: 

In 12:00, complete the following sequence, building to 80% 1RM, or moderately heavy weight (:60 rest between sets) - 

5-4-3-2-1-1-1

WOD: 

For time - 

200/150 row or ski cals 

*Every minute perform 1 power clean @ 80% 1RM, or stay moderate for 3 reps 

Accessory: 

Accumulate 50 banded bicep curls https://youtu.be/MkPz57rN2nw

Friday, April 7 

Warm-up:  5-4-3-2-1 split stance squat/side (light weight) + thread the needle w/ thoracic rotation/side + thrusters (empty barbell) + kip swings or :30 hollow hold; :20 handstand hold or plank between rounds 

Strength: 

In 15:00, complete 4 rounds of the following (:90 rest between rounds) -

1. 8/side DB suitcase split stance squat (2 @ 50/35 or 40/20)

2. :30-:60 handstand work or challenging plank variation 

WOD: 

12:00 AMRAP - 

7 thrusters (95/65) 

5 burpees 

3 bar muscle-up, chest-to-bar pull-up, or 3-5 reps challenging pull movement 

Accessory: 

3x 6-8 ring dips or dips from handles, or 8-10 dips from bench 

Saturday, April 8 

Warm-up: 3 rounds - 10 pass throughs + 8 muscle snatch + 6 overhead squat w/ empty barbell or pvc + 4 inch worms w/ push-up + :30 alt quad stretch 

WOD: 

“Randy” 

For time -

75 power snatch (75/55 or 55/35)

Expected times - Beginner 9-15 mins; intermediate 6-8 mins; advanced 4-6 mins; elite < 4 mins; break up reps to look something like this - 21,18,15,12,9 or 5 sets of 15; scale work-out to 50 reps if desired 

-5:00 rest-

For max calories with a partner - 

4:00 bike (partners use same bike) 

*Score is a) time to complete Randy and b) total bike calories 

Accessory: 

Tabata v-up pass through https://youtu.be/Jq9-fJNYTSY

Monday, March 27 - Saturday, April 1

Monday, March 27 

Warm-up: 10-8-6-4-2 barbell hip thrust (start light and build to Strength weight) + alt reverse Samson + alt Cossack squat; :30 easy jump rope between rounds 

Strength: 

In 15:00, superset the following for 4 rounds (:90 rest between rounds) -

1. 10-12 barbell hip thrusts, explosive on the way up, :01 pause @ top, :03 descent (135/95 or 95/65) 

2. 20 meter DB OH walking lunge (50/35 or 40/20), or DB suitcase walking lunge (2 @ 40/20 or 20/10) 

WOD:

2 rounds for time -

50 wall balls (20/14 or 14/10) 

800 meter run 

100 double under or 200 singles 

Accessory: 

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

Tuesday, March 28 

Warm-up: 3 rounds - 8 tempo ring rows + 10 banded bicep curls  https://youtu.be/MkPz57rN2nw + :30 hands on bench stretch + 8 push-up to pike + :30 hollow hold 

Strength: 

Superset the following for 4 rounds (:90 rest between rounds) -

1st: 4 chin-ups + :10 chin over bar hold directly after 4th rep (scale to rings) 

2nd: 8 barbell bicep curls, :03 descent 

3rd: 10 DB alt crossover hammer curls https://youtu.be/buP9fSqWcw4

———————

Then, superset the following for 4 rounds (:90 rest between rounds) -

1st: 10 DB skull crusher, moderate weight 

2nd: 12 Tate press, moderate weight (keep pressure between DB’s the entire time) 

3rd: 20 push-ups, weighted if possible 

———————-

Finally, superset the following for 3 rounds (:60 rest between rounds) -

10 v-ups 

15 tuck-ups 

20 sit-ups 

:30 side plank/side 

Wednesday, March 29 

Warm-up: 5-4-3-2-1 muscle clean + runner lunge w/ thoracic rotation/side + scorpion stretch/side; :30 easy bike between rounds 

Strength: 

In 15:00, compete 3 rounds (:60 rest between rounds) -

1. 8 Turkish sit-ups/side, moderate weight  https://youtu.be/dv_nNf43Qck

2. 16 KB pull-through from plank (same weight as above) https://youtu.be/fKbu_2L94x8

3. 5 power cleans, getting comfy with WOD weight (see below for weight suggestions) 

WOD: 

Every 2:00 until failure -

150 meter row or ski

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

3 power clean

*Power clean options - 1.) Start @ 60% 1RM and add 5% each round, building to a heavy triple (reps do not have to be touch and go)  2.) Stay light/moderate and add 2 reps each round; work-out ends when you can no longer complete all reps in the 2:00 timeframe.  The goal is to push yourself harder each round, either in weight or reps.  

Accessory: 

3x8-10/side single leg KB RDL or staggered stance KB RDL  https://youtu.be/VnHvZtV8Gz0 / https://youtu.be/IXzdtAeM1qk

Thursday, March 30 

Warm-up: 3 rounds - 10 bootstrappers + 5 back squats (empty barbell) + 10 banded good mornings + 5 kip swings or :20 hollow rocks + 10 alt box step-ups 

Strength: 

10:00 EMOM - 

3-5 back squats, building to WOD weight 

WOD: 

For time -

50 bike calories 

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

30 American KB swings (54/35 or 35/20) 

20 back squat @ bodyweight or ½ bodyweight 

10 bar muscle-up, chest-to-bar pull-up, or other challenging pull movement 

Accessory: 

3x10-12 GHD hip extensions (:60 rest between sets) 

Friday, March 31

Warm-up: In 10:00, build to 60% 1RM jerk, or moderate weight (start with empty barbell for 10 strict press, then add weight and complete 3 jerks until you reach starting weight for Strength); between warm-up sets, get 10 pvc pass throughs 

Strength: 

Every 2:00 x5 (10:00), complete the following, starting @ 60% 1RM and building to a heavy single if possible (or stay light/moderate and complete 5-7 reps each set) - 

5-4-3-2-1

Push jerk or split jerk 

WOD: (16:00) 

8 rounds for max burpees (1:00 work/1:00 rest)

8 DB deadlifts (2 @ 50/35 or 40/20) 

4 DB thrusters (2 @ 50/35 or 40/20) 

Max burpees

Accessory: 

3x8-10 DB seal row, moderate weight (:60 rest between sets) https://youtu.be/vXnIv3nGRAA

Saturday, April 1 

Warm-up: 3 rounds - :30 shoulder tap from plank + :30 top of ring row hold + 10 alt toe touch from plank + 8 muscle snatch + 6 overhead squat (empty barbell or pvc) 

Strength: 

12:00 EMOM (complete 1 unbroken set each minute, then rest) - 

1. Max unbroken HSPU, or any push-up variation 

2. Max unbroken kipping pull-ups, banded pull-ups, or challenging ring rows 

3. Rest 

WOD: 

For time -

1,000 meter run

10 hang power snatch (85/55) 

800 meter run

9 hang power snatch (95/65) 

600 meter run

8 hang power snatch (115/75) 

400 meter run

7 hang power snatch (125/85) 

200 meter run

6 hang power snatch (135/95) 

Accessory: 

200 meter Farmer’s carry (2 @ moderate weight) 

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