Monday, April 24 - Saturday, April 29

Monday, April 24

Warm-up:  5-4-3-2-1 power clean + push or split jerk (start w/ empty barbell and build to 60% 1RM, or moderate weight) + kip swing or :20 hollow hold + challenging ring row, :03 pause in top position 

Strength: 

12:00 EMOM - 

1:00-4:00: 2 clean + 1 jerk @ 60% 1RM (RPE 6) 

5:00-8:00: 1 clean + 2 jerk @ 70% 1RM (RPE 7) 

9:00-12:00: 1 clean + 1 jerk @ 80% 1RM (RPE 8) 

WOD: 

14:00 bike @ moderate pace (focus on high quality pull movement) -

@ 0:00: 6 bar muscle-up or 12 pull-ups 

@ 2:00: 5 bar muscle-up or 10 pull-ups 

@ 4:00: 4 bar muscle-up or 8 pull-ups 

@ 6:00: 3 bar muscle-up or 6 pull-ups 

@ 8:00: 2 bar muscle-up or 4 pull-ups 

@ 10:00: 1 bar muscle-up or 2 pull-ups 

@ 12:00: Max unbroken BMU or pull-ups (finish on bike once you drop off bar) 

Accessory: 

Accumulate 20 dips from high rings, or 30 dips from bench 

Tuesday, April 25

Warm-up:  3 rounds - 10 banded good mornings + :30 shoulder taps from plank + 10 banded forward raises + :30 figure-4 stretch/side + 10 banded pull-aparts 

Strength: 

Every :90 x5 (15:00) -

1. 3-5 deadlift, building to WOD weight

2. :30-:45 handstand work, or challenging plank 

WOD: 

10:00 AMRAP -

10 deadlift (225/155 or 155/105 or 

10 HSPU, or any push-up variation 

Cash-out @ 10:00 on the clock - 60 DB bench press for time (2 @ 50/35 or 35/20) 

*Score is 1.) total rounds and 2.) time to complete cash-out 

Accessory: 

Accumulate 30 bent-over plate rows (45/25/15# plate) https://youtu.be/2g2c8Qgou0I

Wednesday, April 26

Warm-up:  3 rounds - 12 tuck-ups + 10 front squat (empty barbell) + 8 thoracic rotation from runners lunge + 6 bootstrappers; :30 wrist rockers between rounds 

Strength: 

Every 2:00 x8 (16:00) -

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

Front squat (start light and build) or 8-10 DB squats (2 @ moderate weight) 

WOD: 

For time -

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

Back squat (135/95 or 95/65 or 65/45) 

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

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

Accessory: 

Accumulate 2:00-3:00 Sorenson hold (:60 rest) 

Thursday, April 27 

Warm-up:  10-8-6-4-2 muscle snatch (empty barbell) + pvc pass through + alt scorpion stretch + push-up to pike; :30 easy jump rope between rounds 

Strength: 

In 14:00, complete the following (build to a heavy single or stay moderate and complete 5 reps each set) -

Power or squat snatch (athlete’s choice; :90 rest between sets) 

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

WOD: 

16:00 AMRAP for max snatches - 

50 double under or 100 singles 

25 cal row or ski 

50 double under or 100 singles 

25 hang power snatch (95/65 or 65/45) 

50 double under or 100 singles 

25 cal row or ski 

50 double under or 100 singles 

Max hang power snatch (95/65 or 65/45) 

*Score is 25 + max hang snatch

Accessory: 

Accumulate 2:00 banded hollow hold https://youtu.be/eS_LdKq4PuY

Friday, April 28 

Warm-up:  5-4-3-2-1 power clean + front squat + push press (start w/ empty barbell and build to WOD weight) + inch worms w/ push-up 

Partner WOD:

20 rounds for time (you go, I go) -

3 bar-facing burpees 

3 power cleans 

3 hang squat cleans or hang cleans 

3 push press 

3 bar-facing burpees 

*Barbell weight = 135/95 or 95/65 or 65/45; partners switch after 1 full round 

Accessory: 

3x10 barbell hip thrusts (same weight as above) 

Saturday, April 29 

Warm-up:  2 rounds - 12 banded good mornings + 10 wall ball squats + 8 alt pistol squat to bench + 6 kip swings + :30 pigeon stretch/side 

Strength: 

Every :90 x4 (12:00) - 

1. 12-16 alt pistol squat 

2. 16-20 KB swings (70/54 or 54/35 or 35/20) 

WOD: 

20:00 EMOM for total wall balls - 

1. 100-200 meter run 

2. 8-10 kipping pull-ups or ring rows 

3. Max wall balls (20/14 or 14/10) 

4. Rest 

Accessory: 

3x12-15/side banded row from side plank

Monday, April 17 - Saturday, April 22

Monday, April 17

Warm-up: 3 rounds - 12 banded forward raises + 10 banded good mornings + 8 push-up to pike + :20 handstand hold, pike hold off box, or challenging plank 

Strength: 

Every :90 x8 (12:00) -

3 deadlift, building to WOD weight 

WOD: 

For time -

7-14-21-14-7

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

HSPU, or any push-up variation 

Accessory: 

3x10-12 Sorenson hold w/ plate row (:03 pause @ top position) https://youtu.be/vjQUTc_x-3I

Tuesday, April 18 

Warm-up:  3 rounds - 5 kip swings or :20 hollow hold + 10 tempo ring rows + :30 plank + 5 strict press (empty barbell) + 10 banded pull-aparts + :30 easy jump rope 

Strength: 

12:00 EMOM - 

1. 1-2 unbroken gymnastics complex (complex = 1 pull-up + 1 C2B + 1 muscle-up) or :30 work on challenging pull movement

2. :45-:60 plank, weighted if possible 

3. Rest 

WOD: 

Every 4:00 x5 (20:00) -

20 double under or 40 singles 

20 push press (95/65 or 55/35) 

20 double under or 40 singles 

Accessory: 

Accumulate 1:00/side prone shoulder stretch https://youtu.be/2ZGgqR_kUck

Wednesday, April 19

Warm-up: 10-8-6-4-2 alt reverse Samson + alt single leg v-up + bootstrappers + runners lunge w/ thoracic rotation/side + alt quad stretch 

Strength: 

In 14:00, complete 4 rounds (:90 rest between rounds) - 

1. 15-20 sit-ups (weighted if possible) 

2. 12-15 Superman banded row https://youtu.be/5xQRtwy9Sj4

WOD: 

On a 12:00 running clock for max calories - 

40 bike cals 

80 alt back rack lunges (95/65 or 65/45) or air squats 

Max bike cals in remaining time 

Accessory: 

3x 15-20 weighted side bends/side (50/35 or 35/20) 

Thursday, April 20 

Warm-up: 2 rounds - 10 muscle clean + :30 calf stretch/side + 10 alt toe touch from plank + :30 wrist rockers + 100 meter easy jog 

Strength: 

8:00 EMOM - 

1 power clean, building to 75% 1RM, or RPE 7 

WOD: 

From 0:00-7:00:

3 rounds -

300 meter run + 3 power clean @ 75% 1RM (or RPE 7) 

From 7:00-14:00:

3 rounds -

200 meter run + 2 power clean @ 80% 1RM or RPE 8 

From 14:00-21:00: 

3 rounds -

100 meter run + 1 power clean @ 85% 1RM or RPE 9 

*If lifting on the lighter side, double power clean reps 

Accessory: 

Tabata DB gun hold (2 @ 30/20 or 20/10) https://youtu.be/73eiD1gDvDc

Friday, April 21

Warm-up: 3 rounds - 5 inch worms w/ push-up + 5 DB squats (light weight) + 10 alt thoracic reach from low squat + 10 toes-to-rig + 10 bench press (empty barbell) 

Strength: 

15:00 EMOM - 

1. 3-5 bench press, building to WOD weight 

2. 8 1 ¼ DB front rack squats (2 @ 50/35 or 40/20) 

3. Rest 

WOD: 

For time -

Buy-in - 30 toes-to-bar, knees-to-elbow, or v-ups 

-Directly into-

5 rounds -

15/12 cal row or ski 

10 bench press (155/105 or 115/85 or 95/65) 

Cash-out - 30 toes-to-bar, knees-to-elbow, or v-ups 

Accessory: 

Accumulate 50/side foot elevated single leg glute bridge 

Saturday, April 22

Warm-up: 10-8-6-4-2 back squat + front squat (start w/ empty barbell and build to WOD weight) + alt DB snatch (start light and build) + Cossack squat/side + kip swing or banded lat pull down from hollow 

Strength: 

In 12:00, complete 4 rounds (:90 rest) - 

DB snatch, alternating (70/50 or 50/35 or 40/20) 

16-14-12-10

WOD: 

For time - 

15-12-9

Back squats (135/95 or 95/65) 

Pull-ups or ring rows 

-3:00 rest-

For time -

15-12-9

Front squats (135/95 or 95/65) 

Burpees to target (target should be 6” above max reach) 

Accessory: 

Accumulate 30-50 prone T raises 

Monday, April 10 - Saturday, April 15

Monday, April 10 

Warm-up: 2 rounds - 12 alt quad stretch + 10 alt toe touch from plank + 8 banded good mornings + 6 tempo ring rows + :30 high knees

Strength: 

In 14:00, superset the following for 4 rounds (:60 rest between rounds) - 

40 m KB suitcase carry (2 @ 70/54 or 54/35 or 35/20) + :60 plank 

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: 

Accumulate 1:00/side KB suitcase march (70/54 or 54/35 or 35/20) https://youtu.be/pIqDUHisUkE

Tuesday, April 11

Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and slowly build) + thread the needle w/ thoracic rotation/side + :30 easy jump rope + :30 hands on box stretch 

Strength: (16:00)

Every 2:00 x8 - start light and build to a heavy set of 3 (or stay moderate for 5-7) -

Bench press

9-7-5-3-3-3-3-3

WOD: (15:00) 

5 rounds for max wall walks (2:00 on/1:00 off) 

100-80-60-40-20

Double under (200-160-120-80-40 singles)

Max wall walks in remaining time 

Accessory: 

3x 10-12 DB OH tricep extensions (50/35 or 35/20) 

Wednesday, April 12 

Warm-up: 3 rounds - 5 back squat (empty barbell) + 10 alt scorpion stretch + 5 alt Cossack squat/side + 10 single leg v-ups 

Strength: 

Every :90 x8 (12:00) -

3-5 back squats or box squats, building to WOD weight 

WOD: 

Every 2:30 x8 (20:00) - 

3 back squats or box squats (@ BW or ½ BW) 

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

9/7 cal bike 

Accessory: 

Accumulate 2:00-3:00 Sorenson hold 

Thursday, April 13

Warm-up: 2 rounds - 2 Turkish get-up or 4 sit-up (very light weight) + :30 seated banded row/side + 8 alt step-up (24/20 in) + :30 elevated pigeon stretch/side 

Strength:   

In 14:00, complete 4 rounds of the following (:60 rest between rounds) -

1. 2 Turkish get-ups/side or 6 Turkish sit-ups/side (50/35 or 35/20)

2. 12 alt gorilla row (2 @ 50/35 or 35/20) https://youtu.be/DhxkHHRez7w

WOD: 

For time - 

5-10-15-20-15-10-5

Box jump over or step over (24/20 in) 

Sit-ups, weighed if possible 

Cash-out: 30 burpees or no push-up burpees 

Accessory: 

Accumulate 30 dips from rings, handles, or bench 

Friday, April 14

Warm-up: 10-8-6-4-2 muscle clean + strict press + banded rows + alt reverse Samson + :30 figure-4 stretch/side 

Strength: 

Every :90 x8 (12:00) , build to a heavy complex, or stay moderate to focus on form -

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

Partner WOD: 

12 rounds for time -

Athlete A = 

12 deadlifts + 9 hang power cleans + 6 shoulder to overhead 

Athlete B

15/12 cal row 

*Athlete A starts on barbell, while Athlete B rows; athlete’s switch when done at their station; each athlete complete 6 rounds; barbell weight = 115/85 or 95/65 or 65/45

Accessory: 

Accumulate 2:00 side plank rotation/side or side plank rotation from knee/side  https://youtu.be/OMc5f_JUDUU / https://youtu.be/04NtytDAk8E

Saturday, April 15 

Warm-up: 3 rounds - 10 bootstrappers + 8 plank-up + 6 KB hip opener stretch/side + 4 kip swings or :20 hollow hold + 

Strength: 

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

1. :60 handstand work or challenging plank variation 

2. 2 front squat + 4 front rack alt reverse lunge, building to WOD weight 

WOD: 

15:00 EMOM @ steady pace - zone 2 (take barbell from rack) -

1. :60 front rack lunge ( 155/105 or 115/85 or 95/65 or 65/45) 

2. :60 push-ups 

3. :60 front squat (155/105 or 115/85 or 95/65 or 65/45) 

4. :60 muscle-up, chest-to-bar or chin-over-bar pull-ups, or ring rows 

5. Rest 

Accessory: 

Accumulate 80-100 DB plank pull through (moderate weight) https://youtu.be/ElwC02KRF-Y

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)