March 30-April 4th
Monday, March 30
Warm up: 3 rounds - :30 jacks + 15 sit ups + 5 inch worms with push up
+
Every :60 for 5 rounds:
1st: :20-:30 L-sit or tuck up (pressing between two chairs) or hollow hold
2nd: 12 wall balls (or whatever ball you can find) or thrusters
+
3:00 work, 2:00 rest for 5 rounds:
400 m run
Max DB push press
+
3 rounds not for time:
12 tricep kickbacks
:30 Superman hold
Tuesday, March 31
Warm up: 2 rounds - 20 reverse crunches + 15 air squats + 10 side lunges + 20 quadruped hip extensions/side
+
Every :90 for 4 rounds:
1st: 10-12 split stance lunges, right (weighed if possible) + :30 flutter kicks
2nd: 10-12 split stance lunges, left + :30 flutter kicks
+
10 rounds for time:
5 reverse burpees (hold dumbbell if you want an extra challenge)
10 power cleans
15 hollow rocks
20 step ups (weighted if possible)
+
Not for time:
Accumulate a total of 75 dual dumbbell (or barbell) bicep curls
Wednesday, April 1
Warm up: 2 rounds - :30 mountain climbers + 10 Samson stretch + :30 pigeon stretch/side + :30 handstand hold or plank
+
Every :90 for 5 rounds:
1st: 12 bent over rows
2nd: 9 single leg RDL/side
+
For time:
3-6-9-12-15
Handstand push ups or hand release push ups
Wall walks or pike to plank walk outs from chair
V-ups
Pistol squats
+
3 rounds not for time:
:30 side plank/side
30 glute bridges, weighted
Thursday, April 2
Warm up: 2 rounds - 6 plank ups + :30 pec stretch + 10 lunges + :30 lateral hops
+
For 10:00, steady pace:
12 DB bench press from floor
10 dips from chair
+
36:00 EMOM:
1st: :40 DB squats
2nd: :40 DB alternating reverse lunges
3rd: :40 double unders or singles
4th: :40 dumbbell press
5th: Max wall sit
6th: Rest
+
Not for time:
Accumulate 3:00 plank
Accululate 3:00 weighted glute bridge hold
Friday, April 3
Warm up: 2 rounds - 15 good mornings + 6 squats with reach + 10 Spider-Man stretches (5/side)
+
4 rounds, steady pace:
20 alternating dumbbell snatches
40 mountain climbers
+
For time:
30-20-10
Burpees
Sit ups
Deadlift (DB, Barbell, KB, or get creative)
Rest 3:00
10-20-30
Burpees
Sit ups
Deadlifts
+
Not for time:
Accumulate 60 fire hydrants/side
Saturday, April 4
Warm up: 2 rounds - 20 reverse crunches + 15 air squats + 10 side lunges + 20 quadruped hip extensions/side
A) 75 Body Weight Row or Bent Over Dumbbell/Barbell Rows: Do sets of 8-12 resting only as long as you need. Your rest will consist of rolling between a superman hold and hollow hold - shown below.
B) For Time
800 M Walk/Run
5 Rounds
50 Double Unders - 75 Single Unders (Jump rope)
16 Thrusters or Wall Balls - (use what you have for this. Moderately heavy and unbroken is the goal)
12 Kettle Bell or dumbbell or weighted bookbag swings
800 M Walk/Run
March 30-April 5
Monday, March 30
Warm up: 3 rounds - :30 jacks + 15 sit ups + 5 inch worms with push up
+
Every :60 for 5 rounds:
1st: :20-:30 L-sit or tuck up (pressing between two chairs) or hollow hold
2nd: 12 wall balls (or whatever ball you can find) or thrusters
+
3:00 work, 2:00 rest for 5 rounds:
400 m run
Max DB push press
+
3 rounds not for time:
12 tricep kickbacks
:30 Superman hold
Tuesday, March 31
Warm up: 2 rounds - 20 reverse crunches + 15 air squats + 10 side lunges + 20 quadruped hip extensions/side
+
Every :90 for 4 rounds:
1st: 10-12 split stance lunges, right (weighed if possible) + :30 flutter kicks
2nd: 10-12 split stance lunges, left + :30 flutter kicks
+
10 rounds for time:
5 reverse burpees (hold dumbbell if you want an extra challenge)
10 power cleans
15 hollow rocks
20 step ups (weighted if possible)
+
Not for time:
Accumulate a total of 75 dual dumbbell (or barbell) bicep curls
Wednesday, April 1
Warm up: 2 rounds - :30 mountain climbers + 10 Samson stretch + :30 pigeon stretch/side + :30 handstand hold or plank
+
Every :90 for 5 rounds:
1st: 12 bent over rows
2nd: 9 single leg RDL/side
+
For time:
3-6-9-12-15
Handstand push ups or hand release push ups
Wall walks or pike to plank walk outs from chair
V-ups
Pistol squats
+
3 rounds not for time:
:30 side plank/side
30 glute bridges, weighted
Thursday, April 2
Warm up: 2 rounds - 6 plank ups + :30 pec stretch + 10 lunges + :30 lateral hops
+
For 10:00, steady pace:
12 DB bench press from floor
10 dips from chair
+
36:00 EMOM:
1st: :40 DB squats
2nd: :40 DB alternating reverse lunges
3rd: :40 double unders or singles
4th: :40 dumbbell press
5th: Max wall sit
6th: Rest
+
Not for time:
Accumulate 3:00 plank
Accululate 3:00 weighted glute bridge hold
Friday, April 3
Warm up: 2 rounds - 15 good mornings + 6 squats with reach + 10 Spider-Man stretches (5/side)
+
4 rounds, steady pace:
20 alternating dumbbell snatches
40 mountain climbers
+
For time:
30-20-10
Burpees
Sit ups
Deadlift (DB, Barbell, KB, or get creative)
Rest 3:00
10-20-30
Burpees
Sit ups
Deadlifts
+
Not for time:
Accumulate 60 fire hydrants/side
March 22 - March 27
Monday 3/23
Equipment needed: jump rope + object to press overhead
Warm up: 3 rounds - 20 step ups + 10 fire hydrants/side + 20 plank marches
+
Every :60 for 12:00:
1st: :30 plank rotations right
2nd: :30 plank rotations left
3rd: 40 m carry with heavy object (can be your child 👶)
+
5 rounds for time:
45 double unders or 90 singles
25 sit ups
15 push press (with dumbbells, barbell, or other object - points awarded for creativity)
+
.5 mile brisk walk for cool down
Tuesday 3/24
Equipment needed: Row equipment - get creative
Warm up: 2 rounds - 10 lunges + 100 m jog or walk + 20 shoulder taps from plank
+
For 10:00, steady pace:
15 runner starts/side (see video)
10 plank ups
+
For time:
1 mile run or brisk walk
50 air squats
40 rows (see video - use surface at home, tree branch, trx, or dumbbells)
30 burpees
1 mile run or brisk walk
+
3 rounds not for time:
15 hollow rocks
25 glute bridges
Wednesday 3/25
Equipment needed: box or chair
Warm up: 2 rounds - :30 side lunges + :30 Samson stretch + :30 jacks + :30 quad stretch
+
Every :60 for 10:00:
1st: :30 hollow rocks
2nd: :30 straight leg sit ups
+
12:00 AMRAP:
10 alternating reverse lunge RDL
1 walk walk or pike to plank walk outs from box or chair
10 alternating reverse lunges RDL
2 wall walks
10 alternating reverse lunges RDL
3 wall walks
….continue +1 on wall walks
+
Not for time:
Accumulate 75 tricep dips from chair
Thursday 3/26
Equipment needed: jump rope and chair
Warm up: 2 rounds - :30 pec stretch on door frame, :30 handstand hold or plank, 6 squats with reach
+
Every :90 for 5 rounds:
1st: :45 Double under practice or lateral hops
2nd: 12 alternating pistol squats
+
For time:
20 push ups
1 sit up
19 push ups
2 sit ups
18 push ups
3 sit ups
….continue until 1 push up, 20 sit ups
+
Not for time:
Accumulate 3:00 plank
Friday 3/27
Warm up: 2 rounds - :30 child’s pose, :30 frog stretch, :30 pigeon stretch/side, 10 frog jumps
+
Every :60 for 10:00:
1st: :30 Superman hold
2nd: :30 hollow hold
+
For time:
66-54-42-30-18
Kettle Bell Swings/Dbell swings/book bag swings (Ill make a video)
Mountain climbers
+
Accumulate 100 quadruped hip extensions/side
Saturday 3/28
Warm up: 2 rounds - 10 lunges + 100 m jog or walk + 20 shoulder taps from plank
+
Move through each mvt 6-8 times There’s a video right below here but it’s not showing a preview. Just click the dead space.
+
EMOM For 30 Min :
Min 1: 5 Thrusters + 5 Pull Ups or any upper body pulling movement
Min 2: 10 Sit Ups + 5 Burpees
Min 3: 40 Double Unders or Jumping jacks
+
1 mile walk/jog
March 16-March 20
Monday 3/16
Warm up: :60 row, bike, ski or run + :30 jacks + 10 pass throughs + 5 squats with band overhead + Burgener snatch warm up
+
Every :90 for 4 rounds:
1st: 1 snatch + 1 hang snatch + 1 squat snatch (A) or 1 snatch + 1 hang snatch + 1 OHS (B) or 7 double dumbbell snatch + 5 squats with arms overhead (no weight) (C)
2nd: :30 barbell roll outs (A) or :30 plank on barbell (B) or :30 overhead plate hold, ribs down, lower back tucked (C)
*Cluster A work to tough snatch complex
+
For time (20:00 cap):
45 calorie row
45 wall balls
45 toes to bar or kipping knees to elbow or strict knee raises
45 wall balls
45 calorie row
+
3 rounds not for time:
15 banded lat pull downs
10 renegade rows
Tuesday 3/17
Warm up: :60 row, bike, ski, or run + 2 rounds - :30 pec stretch + 20 m bear crawl + 20 m high knees + 7 burpees
+
For 12:00, steady pace:
10 kipping pull ups (A) or 10 banded pull ups (B) or 10 ring rows, as horizontal as possible (C)
40 KB front rack carry
10 push ups, chest to ground, thighs off (A) or 10 hand release push ups (B) or 10 push ups on knees (C)
+
For time (20:00 cap):
30 clean and jerks (95/65) or use dumbbells
75 double unders or 150 singles
20 clean and jerks (115/85)
75 double unders or 150 singles
10 clean and jerks (135/95)
75 double unders or 150 singles
+
Not for time:
Accumulate a total of 50 plank ups
Accumulate a total of 75 shoulder taps
Wednesday 3/18
Warm up: :60 row, bike, ski or run + 2 rounds - 12 good mornings + 5 inch worms with push ups + :30 hollow hold + 5 suitcase deadlifts/side
+
Every :90 for 4 rounds:
1st: 5 bench press, no heavier than 85% 1RM or 6-8 DB bench press
2nd: :20 L-sit on rings or parallettes (A) or :20 tuck hold on rings or parallettes (B) or :20 tuck hang from bar, focusing on scapula engagement (C) or 20 single leg v-ups
+
For time (20:00 time cap):
27-21-15-9-3
Deadlift (no heavier than 225/155) or Dual DB or KB Deadlift
Box jumps or step ups
Cash out: 30 burpees
+
2-3 rounds not for time:
:30 sorenson hold, weighted if possible
20 banded tricep pulls
Thursday 3/19
Warm up: :60 row, bike, ski, or run + 2 rounds - 15 banded overhead tricep extensions/side + 15 banded forward raises + 15 banded pull aparts + 20 m Samson stretch
+
Every :60 for 12:00:
1st: 5 tempo ring dips (:03 down, :03 hold at bottom) or 5 tempo banded dips from rings or GHD or :30 dips from box
2nd: 10 overhead lunges (95/65) or DB overhead lunges or plate overhead lunges
3rd: 15 KB swings
+
21-15-9
Handstand push ups or pike push ups or hand release push ups
Hang power cleans (135/95) or hang DB cleans
*400 m row, bike, ski or run after each round
+
Not for time:
200 m Farmers Carry
Friday 3/20
Warm up: :60 row, bike, ski, or run + 2 rounds - 20 m quad stretch + :30 pigeon stretch/side + :30 flutter kicks + :30 wall sit
+
Every 2:30 for 6 rounds:
Back squat (work to tough triple) + 200 m run or :30 goblet squats + 200 m run
+
3 rounds, for total reps:
:60 Devil Press (30/20#)
:60 Sit ups
:60 Bike cals
:60 rest
+
Not for time:
Accumulate 100 weighted glute bridges, either with barbell or plate. Add band above knees if you’re extra :)
March 9 Bootcamp and CF
Monday March 9 - CrossFit
Warm up: :60 row, bike, ski, or run + 2 rounds - :30 side lunges, 15 banded forward raises, 15 pull aparts, 20 m banded steps/side
+
Every :90 for 4 rounds:
1st: :30 Cossack squats with KB
2nd: :30 KB swings
+
:90 on/:60 off for 3 rounds, score is total number of burpees:
20 alternating DB snatches + AMRAP burpees
:60 rest
20 wall balls + AMRAP burpees
:60 rest
+
2 rounds not for time:
15 v-ups
20 side bends/side
Monday March 9 - Bootcamp
Warm up: :60 row, bike, ski, or run + 2 rounds - :30 side lunges, 15 banded forward raises, 15 pull aparts, 20 m banded steps/side
+
Every :90 for 4 rounds:
1st: :30 side lunges (no weight)
2nd: :30 KB swings
+
:90 on/:60 off for 3 rounds, score is total number of burpees:
20 alternating DB snatches + AMRAP burpees
:60 rest
20 wall balls + AMRAP burpees
:60 rest
+
2 rounds not for time:
15 v-ups
20 side bends/side
Tuesday March 10 - CrossFit
Warm up: :60 row, bike, ski, or run + 2 rounds - :30 wrist stretch, :30 couch stretch/side, 5 squats, 5 jumping squats, 5 push ups
+
Every 2:00 for 12:00:
1 power clean + 1 cluster (work to tough set)
+
10:00 AMRAP:
1 toes to bar
1 box jump
1 DB hang clean (35/50)
2 toes to bar
2 box jumps
2 DB hang cleans
*Continue +1 rep pattern until time
+
2-3 rounds not for time:
30 mountain climbers
20 hollow rocks
10 plank ups
Tuesday March 10 - Bootcamp
Warm up: :60 row, bike, ski, or run + 2 rounds - :30 wrist stretch, :30 couch stretch/side, 5 squats, 5 jumping squats, 5 push ups
+
Every 2:00 for 12:00:
12 renegade rows + 9 DB push press + 6 plank rotations/side
+
10:00 AMRAP:
1 knees to elbow
1 box jump or step up
1 DB hang clean
2 knees to elbow
2 box jumps or step ups
2 DB hang cleans
*Continue +1 rep pattern until time
+
2-3 rounds not for time:
30 mountain climbers
20 hollow rocks
10 plank ups
Wednesday March 11 - CrossFit
Warm up: :60 row, bike, ski or run + 2 rounds - 20 shoulder taps, 15 banded tricep extensions/side, 10 ring rows, :30 pec stretch
+
Every :90 for 3 rounds:
1st: 7-10 HSPU or pike push ups from box
2nd: 5 -7 ring dips or dips off GHD (use band if necessary)
3rd: :45 double unders
+
For time - 21-15-9:
Sit ups
Snatch (65/95)
Pull ups
+
Not for time:
Accumulate 50 Barbell bicep curls (35/45)
Wednesday March 11 - Bootcamp
Warm up: :60 row, bike, ski or run + 2 rounds - 20 shoulder taps, 15 banded tricep extensions/side, 10 ring rows, :30 pec stretch
+
Every :90 for 3 rounds:
1st: :30 hand release push ups
2nd: :30 dips off box
3rd: :45 jump rope
+
For time - 21-15-9:
Sit ups
Double DB snatch
Ring rows
+
Not for time:
Accumulate 50 dual DB bicep curls
Thursday March 12 - CrossFit
Warm up: :60 row, bike, ski, or run + 2 rounds - 20 m walking lunges, 20 m bear crawl, 15 ground to overhead with plate, 20 Russian twists with plate
+
Every :90 for 4 rounds:
1st: 4 Back squats @ 75-80% 1RM
2nd: 40 m dual DB or KB overhead carry
+
20:00 EMOM:
1st: 100 m run
2nd: 10 push press (no heavier than 95/135)
3rd: 20 single alternating leg v-ups
4th: 10 front rack lunges (no heavier than 95/135)
+
2-3 rounds not for time:
12 barbell glute bridges
:30 side plank/side with dumbbell
Thursday March 12 - Bootcamp
Warm up: :60 row, bike, ski, or run + 2 rounds - 20 m walking lunges, 20 m bear crawl, 15 ground to overhead with plate, 20 Russian twists with plate
+
Every :90 for 4 rounds:
6 goblet squats + :30 plate overhead hold
+
20:00 EMOM:
1st: 100 m run or 150 m row
2nd: 10 DB push press
3rd: 20 single alternating leg v-ups
4th: 10 DB front rack lunges
+
2-3 rounds not for time:
12 barbell glute bridges
:30 side plank/side with dumbbell
Friday March 13 - CrossFit
Warm up: :60 row, run, bike, or ski + 2 rounds - 12 good mornings, :30 handstand hold or plank, 6 squats with reach, 15 sit ups
+
For 14:00, steady pace:
5 Deadlift @ 65-70% 1 RM
5 strict pull ups with :03 pause with chin over bar
:30 plank with hands on barbell
+
AMREPS in 16:00, score is calories:
30 squat cleans (no heavier than 135/95)
20 calories
20 squat cleans
20 calories
10 squat cleans
Max calories in remaining time
+
Not for time:
Accumulate 60-70 hamstring curls
Friday March 13 - Bootcamp
Warm up: :60 row, run, bike, or ski + 2 rounds - 12 good mornings, :30 handstand hold or plank, 6 squats with reach, 15 sit ups
+
For 14:00, steady pace:
10 dumbbell or double KB deadlift
8 ring rows, :03 pause at top
:30 hollow hold
+
AMREPS in 16:00, score is calories:
30 DB squat cleans
20 calories
20 DB squat cleans
20 calories
10 DB squat cleans
Max calories in remaining time
+
Not for time:
Accumulate 60-70 hamstring curls