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
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
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
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
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
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
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
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
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
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
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
Monday, February 7 - Saturday, February 12
Monday, February 7
Warm-up: In 10:00, work to build to 60% 1RM front squat weight; between warm-up lifts, get 10 pass throughs + :30 banded side steps
Strength:
In 16:00 work to complete 4 rounds of the following (2:00 rest b/t sets) -
5 front squats + 10 back squats
*Weight @ 60% 1RM front squat; take a few breaths between front & back squats
WOD:
Zinger
Every 2:00 for 6 rounds (12:00) -
12 push press (95/65 or 75/45)
24 double unders or 48 singles
Accessory:
Accumulate 2:00 hollow hold, weighted if possible
Tuesday, February 8
Warm-up: In 10:00, build to 70% 1RM hang power clean or moderate weight; between warm-up lifts, get 5 kip swings + 5 push-up to pike
Strength:
Every :90 for 6 sets (9:00) -
3-3-2-2-1-1
Hang power cleans
*Start at 70% and build to a heavy single
WOD:
Animal Crossing
For time -
8-6-4-2
Bar muscle ups, chest to bar pull-ups, or challenging ring rows
40-30-20-10
Hang power cleans (95/65)
Accessory:
3x10 DB skull crushers
Wednesday, February 9
Warm-up: 3 rounds - 5 pendlay rows (slowly build in weight) + 10 banded good mornings + 8 plank-ups + 8 alt scorpion stretch
Strength:
12:00 EMOM -
1st: 8-10 Pendlay rows, moderate weight
2nd: :60 dual DB or KB deadlifts, moderate weight
3rd: Rest
WOD:
Hammer time
12:00 AMRAP -
5 DB bench press (50/35 or 40/20)
8 push-ups
*Extra challenge - deficit push-ups on DB’s
Accessory:
4x:30-:45 Chinese Back plank, weighted if possible
Thursday, February 10
Warm-up: 5-4-3-2-1 muscle snatches + overhead squat w/empty barbell + reverse Samsons/side
Strength:
In 14:00, work to a heavy complex, or stay moderate and work on form -
1 power snatch + 1 overhead squat + 1 hang power snatch + 1 overhead squat
WOD:
Gainsville
3 rounds for max reps -
:90 bike cals
:30 rest
:90 American KB swings (54/35)
:30 rest
:90 KB goblet lunges (54/35)
:30 rest
*Score is total number of reps for all 3 rounds
Accessory:
3x8-10 DB Cuban press
Friday, February 11
Warm-up: 10-8-6-4-2 air squats + single leg v-ups + inch worms + alt groiners
WOD:
Cincy Strong
In teams of 2, you go, I go -
30:00 AMRAP -
10-20-30-40-50…etc.
Calorie row or ski
DB squats (2@50/35 or 40/20)
Toes-to-bar
Accessory:
:60 banded hamstring stretch/side
Saturday, February 12
Warm-up: 2 rounds - :30 box stretch + 10 ring rows + :30 mountain climbers + 10 muscle cleans + :30 pigeon stretch/side
Strength:
In 12:00, work to complete 4 rounds of the following -
10 sit-ups + 20 hollow rocks + :30 plank
:60 rest between rounds
WOD:
Who Dey
Every 2:00 until failure -
12 burpees
10 pull-ups or ring rows
1 power clean
*Start at 60% 1RM power clean and build by about 5% each round if possible; multiple power clean attempts are allowed; work-out ends when you can no longer make your power clean weight in 2:00 interval
Accessory:
3x10 glute bridge chest fly
Monday, January 31 - Saturday, February 5
Monday, January 31
Warm-up: 5-4-3-2-1 ring rows + inch worms w/push-up + prone swimmers + air squats
Strength:
In 10:00, work to complete the following -
3x max effort strict pull-ups (weighted if proficient) or challenging ring or barbell rows
*Once you drop off the bar, rest for at least :60
WOD:
Raceway
For time (25:00 cap) -
2,000 m row or ski
40 wall balls
1,000 m row or ski
30 wall balls
500 meter row or ski
20 wall balls
*Make note of your 2k pace for Saturday’s work out
Accessory:
Accumulate 50-75 Russian twists w/wall ball
Tuesday, February 1
Warm-up: 2 rounds - 10 banded good mornings + :30 runners lunge/side + 10 muscle clean and press (empty barbell) + :30 hamstring stretch/side
Strength:
Every :90 for 8 rounds (12:00) -
1 deadlift + 1 hang power clean + 1 push jerk (slowly build to WOD weight)
WOD:
DT (Crossfit Hero WOD honoring US Air Force SSgt Timothy P. Davis)
5 rounds for time -
12 deadlifts (155/105 or 115/85 or 95/65)
9 hang power cleans (155/105 (or 115/85 or 95/65)
6 push jerks (155/105 or 115/85 or 95/65)
*Expected scores for DT - Beginner 15-19 mins; intermediate 10-14 mins; advanced 6-9 mins; elite < 5 mins
Accessory:
Accumulate 1:00 Superman hold + 1:00 alt Superman’s
Wednesday, February 2
Warm-up: 2 rounds - :30 side plank/side + 10 alt toe touches from plank + :30 pigeon stretch/side + 10 alt groiners w/thoracic rotation + :30 chest opening stretch
Strength:
Every 3:00 for 3 rounds -
20 sit-ups + :60 plank
WOD:
Hot Tamales
10 rounds for time -
10 calorie bike
20 air squats
10 push-ups
*Wear a weighted vest if desired
Accessory:
Accumulate 1:00 side plank hip drop/side
Thursday, February 3
Warm-up: 5-4-3-2-1 back squats (start w/empty barbell and build to WOD weight) + v-ups + bootstrappers + scorpion stretch/side
WOD:
I Like Big Butts
25:00 EMOM -
1st: 10 back squats (165/105 or 115/85 or 95/65)
2nd: 30-50 double unders or 60-100 singles
3rd: 10 toes-to-bar, knees-to-elbow, or v-ups
4th: 20-30 American KB swings (54/35)
5th: Rest
Accessory:
3x10-12` barbell hip thrusts
Friday, February 4
Warm-up: In 10:00, build to 80% 1RM bench press; between warm-up lifts, get 10 banded pull-aparts
Strength:
Every :90 for 8 rounds (12:00) -
2-4 bench press @ 80% 1RM of what you tested several weeks ago
WOD:
Swolemate
For quality -
21-18-15-12-9-6-3
Handstand push-ups or seated overhead press
Pull-ups, or any challenging pull variation
*If proficient at HSPU’s, increase deficit for each round
Accessory:
3x6-8 single arm bent-over rows/side - :03 concentric tempo
Saturday, February 5
Warm-up: 2 rounds - 5 front squats w/empty barbell + :30 alt quad stretch + :60 easy bike + 10 reverse Samsons
Strength:
In 20:00, build to a front squat 1RM, or stay moderate and get 3-5 squats every :90-2:00
WOD:
On Ramp
10 rounds -
250 row or ski
2:00 rest between rounds
*Start at 2k pace, and try to slowly increase each round; last round should be a sprint as fast as possible
Accessory:
Accumulate 50 banded hamstring curls