Monday, March 28 - Saturday, April 2
Monday, March 28
Warm-up: 10-8-6-4-2 push-up to pike + bootstrappers + alt scorpion stretch + back squats (start with empty barbell and build to 50% 1RM)
Strength:
12:00 EMOM -
1 back squat (start at 50% 1RM, or light weight, and build by 5% each round, to finish around 90% 1RM, or complete all reps at moderate weight)
WOD:
Oh My Quads
6:00 AMRAP -
150 air squats
Max distance row or ski meters
-Rest 3:00-
6:00 AMRAP -
800 meter row or ski
Max air squats
Accessory:
3x12-15 foot elevated single leg glute bridges
Tuesday, March 29
Warm-up: 3 rounds - 10 banded good mornings + :30 plate hops + 20 shoulder taps from plank + :30 figure 4 stretch/side + 10 alt groiners
Strength:
12:00 EMOM -
1st: 3 deadlifts (build toward WOD weight)
2nd: :60 sit-ups (GHD or weighted if possible)
WOD:
“Christine”
3 rounds for time -
500 meter row
12 deadlifts (bodyweight or ½ bodyweight)
21 box jumps or step-ups (24/20 or lower)
*Expected times for “Christine” - beginner 15-20 mins; intermediate 12-14 mins; advanced 9-11 mins; elite < 8
Accessory:
3x8-10 GHD hip extensions or 3x:30 Superman hold
Wednesday, March 30
Warm-up: 5-4-3-2-1 pass throughs + muscle snatch + overhead squats + inch worms with push-up
Strength:
Every :90 for 8 rounds (12:00) -
1 snatch pull + 1 snatch high pull + 1 power snatch + 1 hang power snatch + 2 OHS
*Keep weight light to dial in on technique; try to go a little heavier than last week if form is on point; use pvc for OHS portion if needed
WOD:
Diamondback
For time -
21-15-9
Power snatch (95/65 or 65/35)
Handstand push-ups or any push-up variation
-Rest 3:00-
15-12-9
Overhead squats (95/65 or 65/35 or pvc)
Chest-to-bar or chin-over-bar pull-ups, or challenging ring rows
Accessory:
2x6-8 shoulder CARs (controlled articulate rotations)
Thursday, March 31
Warm-up: 3 rounds - 20 jumping jacks + 10 single leg v-ups + 10 alt pistol squats to bench + 10 reverse Samsons
WOD:
Chutes and Ladders
Every 10:00 for 3 rounds -
50 double unders or 100 singles
400 meter run
30 burpees
20 toes-to-bar, knees-to-elbow, or v-ups
10 alt pistol squats
*Adjust reps as needed to assure at least :90 rest
Accessory:
Accumulate 2:00/side seated hamstring stretch (see image below)
Friday, April 1
Warm-up: 10:00 AMRAP @ steady pace - 3 bench press (build to 50% 1RM) + 10 alt toe touch from plank + 10 m DB death march https://youtu.be/NMIx-S_8VEY + 10 banded pull-aparts
Strength:
E2MOM for 12:00 -
3 bench press + 6 DB row/side
*Start around 50% 1RM bench press and slowly build to tough set of 3
WOD:
It’s a Doozie
For time -
2-4-6-8-6-4-2
Wall walks or walk-outs from box
10-20-30-40-50
Russian KB swing (70/53 or 53/35 or 35/20)
Accessory:
200 1-arm KB overhead carry or 1-arm KB front rack carry (switch arms as needed)
Saturday, April 2
Warm-up: 5-4-3-2-1 muscle clean + front squat + strict press (all reps done with empty barbell); :30 chest opening stretch between sets
Strength:
In 15:00, build to a challenging weight for the following barbell sequence, or stay light/moderate and work on form -
1 squat clean + 1 hang squat clean + 1 front squat + 1 jerk (push or split)
WOD:
Breakfast Club
3:00 AMRAP for 5 sets -
8 cal bike
10 hang power cleans (95/65 or 65/45)
Max push press reps (95/65 or 65/45)
*Rest 1:00 between rounds; score is total # push press
Accessory:
3 x max effort strict pull-ups, or challenging pull movement; get sufficient rest between sets
Monday, March 21 - Saturday, March 26
Monday, March 21
Warm-up: In 10:00, warm up to power clean weight you plan to lift in the WOD; between lifts, get 10 banded good mornings + :15 chin-over-bar hold
Strength:
Every :90 for 5 rounds -
1st: :30 - :45 handstand work or dual DB overhead hold @ moderate weight
2nd: :30 - :45 double under or general jump rope practice
WOD:
20 rounds for time -
1 power clean (185/125 or 155/105 or 95/65)
2 box jump-overs or step-overs (24/20 or lower)
3 chest-to-bar pull-ups
Accessory:
3x12–15 split stance banded Pallof press
Tuesday, March 22
Warm-up: 5-4-3-2-1 swimmers + reverse Samsons/side + pass throughs + push jerk (building toward 75% 1RM, or moderately heavy weight)
Strength:
EMOM for 10:00 -
2 jerks (push or split) @ 75% jerk 1RM, or moderately heavy weight
WOD:
Every 3:00 for 6 sets -
9 push press (115/75 or 85/55)
12 alt back rack lunges (115/75 or 85/55)
15 sit-ups
Accessory:
Accumulate 2:00/side side plank with knee raise
Wednesday, March 23
Warm-up: 10-8-6-4-2 push-up to pike + alt groiners + v-ups; 15 jumping jacks between rounds
WOD:
4 rounds, each for time -
20/15 cal row
10 burpees over rower
50 double under or 100 singles
10 burpees over rower
20/15 cal row
*Rest 2:00 between rounds
Accessory:
2 x max effort flutter kicks; rest at least 1:00 between sets; try to match your first time
Thursday, March 24
Warm-up: 3 rounds - 10 banded pull-aparts + :30 chest opening stretch + 5 muscle snatch + 5 OHS (start w/pvc, then switch to barbell if able) + 10 bootstrappers
Strength:
Every :90 for 8 rounds (12:00) -
1 snatch pull + 1 high snatch pull + 1 power snatch + 2 overhead squat
*Keep weight on the lighter side to dial in on technique
WOD:
For time -
40 toes-to-bar, knees-to-elbow, or v-ups
20 wall balls
Rest 1:00
30 toes-to-bar, knees-to-elbow, or v-ups
30 wall balls
Rest 1:00
20 toes-to-bar, knees-to-elbow, or v-ups
40 wall balls
Accessory:
Accumulate 20-30 prone tricep extensions, or 30-50 plank-ups
Friday, March 25
Warm-up: 5-4-3-2-1 scorpion stretch/side + back squats ( start light and build towards WOD) + DB hang power cleans (start light and build towards strength) + inch worms
Strength:
In 12:00, work to complete the following -
10-8-6-4-2
Dual DB hang power cleans
*Build in weight if possible
WOD:
For time -
1-2-3-4-5-6-7-8-9-10
Back squat (225/155 or 155/105 or 95/65) `
100 meter run after each round
*Sub run for 200 m row or ski
Accessory:
3x8-10 reverse DB flys
Saturday, March 26
Warm-up: In 15:00, warm up to deadlift and bench press weight you plan to lift in WOD; between warm up sets, get 8 ring rows + :20 handstand hold or plank
WOD:
For time -
“Diane”
21-15-9
Handstand push-ups or seated overhead press
Deadlifts (225/155)
*Expected times - beginner 10-14 mins; intermediate 6-9 mins; advanced 5-6 mins; elite < 4 mins
5:00 rest
For time -
“Volkswagen”
21-15-9
Bench press (bodyweight, or moderately heavy weight)
Pull-ups or ring rows
Accessory:
3x8-10 renegade rows
Monday, March 14 - Saturday, March 19
Monday, March 14
Warm-up: 2:00 easy row, bike, or ski (1 time) + 9-7-5 kip swings + ring rows + thrusters (start w/ empty barbell); 15 jump rope after each round
Extended Warm-up:
9:00 EMOM -
1st: :60 glute bridges
2nd: :60 sit-ups
3rd: Rest
WOD:
22.3
For time (12:00 cap) -
21 pull-ups or jumping chin-over-bar pull-ups
42 double unders or single unders
21 thrusters (95/65 or 65/45)
18 chest-to-bar pull-ups or chin-over-bar pull-ups
36 double unders or single unders
18 thrusters (115/75 or 85/55)
15 bar muscle-ups or chest-to-bar pull-ups
30 double unders or single unders
15 thrusters (135/85 or 105/65)
*Sub ring rows for pull-ups if needed
Accessory:
3x8-10 prone pvc press
Tuesday, March 15
Warm-up: In 10:00, build to 50% 1RM front squat; between lifts get 10 alt groiners + 5 inch worms
Strength:
E2MOM for 5 rounds (10:00) -
3 fronts squats + 3 back squats
*Start at 50% 1RM back squat and build if possible; both movements are completed in 2:00 timeframe; re-rack and take a few breaths after front squats
WOD:
For time (21:00 cap) -
200/150 bike cals
:60 work/:30 rest; work out ends when you hit designated calories
Accessory:
Accumulate 1:00 banded hamstring stretch + 1:00 seated straddle stretch
Wednesday, March 16
Warm-up: 2 rounds - :30 quad stretch/side + :30 jumping jacks + 10 alt step-ups + 10 pass throughs + 5 strict press
WOD:
Every 8:00 for 4 rounds -
800 meter run
20 American KB swings (53/35 or 35/20)
15 box jumps or step-ups (24/20 or lower)
10 push press (95/65)
*Sub run for row or ski if needed; adjust reps as needed to assure at least :60 rest
Accessory:
Accumulate 50 -75 banded hamstring curls
Thursday, March 17
Warm-up: In 10:00, build to a moderately heavy hang power clean (70% power clean 1RM); get 5 push-up to pike between each set
Strength:
In 16:00, work to complete the following sequence at 70% power clean 1RM, or moderately heavy weight -
3-3-3-3-3-3-3
Hang power cleans
*Stay at 70% the entire time
WOD:
Every :90 until failure -
4 bar-facing burpees
1 power clean
*There are 2 ways to complete this work-out -
1st: For the athlete who is proficient at lifting a heavier power clean, start at 50% 1RM and build by 5% after each successful lift; when you miss the lift twice, you are out; score is the weight of your last successful lift
2nd: For the athlete who is still working on power clean technique, complete the following - every :90 for 10 rounds - 4 bar-facing burpees + 4 power cleans @ moderate weight
Accessory:
Accumulate 2:00 L-hang or tuck hang
Friday, March 18
Warm-up: 10-8-6-4-2 plank-ups + single leg v-ups + split-stance squats/side + banded bent over rows
Strength:
In 15:00, work to complete the following barbell sequence, building in weight if possible (rest at least :60 between sets) -
5-5-5-5-5/side
Split-stance squats
WOD:
15:00 AMRAP -
1-2-3-4-5-6-7-X
Pull-ups, challenging ring rows, or barbell inverted rows
2-4-6-8-10-12-14-X
Push-ups
3-6-9-12-15-18-21-X
Sit-ups
*Score is total number of reps
Accessory:
Accumulate 1:00 weighted star plank or side plank/side
Saturday, March 19
Warm-up: 2 rounds - 6 muscle snatches + 8 bootstrappers + 10 overhead squats w/pvc or empty barbell + 12 reverse Samsons
Strength:
Every :30 for 10:00 (build in weight if possible, ending with a challenging single) -
1 power or squat snatch
WOD:
For time -
27-21-15-9
Toes-to-bar
Wall balls
*50 double unders or 100 single unders after each round
Accessory:
Accumulate 50 weighted hollow rocks
Monday, March 7 - Saturday, March 12
Monday, March 7
Warm-up: 5-4-3-2-1 push-up to pike + banded good mornings + thread the needle with thoracic rotation/side
Extended Warm-up:
10:00 EMOM -
1st: 3-5 deadlifts, warming up to WOD weight
2nd: :60 plank
3rd: Rest
WOD:
22.2
For time (10:00 cap) -
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155 or 135/95)
Bar-facing burpees
Accessory:
Accumulate 1:00 runners lunge/side + 1:00 kneeling hamstring stretch/side
Tuesday, March 8
Warm-up: In 10:00, build to 75% bench press 1RM, or moderately heavy weight; between lifts, get 5 pass throughs + 5 hand release push-ups
Strength:
In 15:00, work to complete the following sequence, resting at least :60 between sets -
5-5-5-5-5
Bench press (@ 75% 1RM, or moderately heavy weight)
WOD:
Run Forrest
5 rounds for time -
35 double unders or 70 singles
200 meter run
Accessory:
3x12-15 elevated single leg glute bridge/side
Wednesday, March 9
Warm-up: In 10:00, warm up to 60% back squat 1RM, or moderately light weight; between lifts, get 5 inch worms
Strength:
In 15:00, work to complete the following sequence, building in weight if possible (rest at least :60 between sets) -
10-8-6-4-2
Back squat
*Start around 60% 1RM, or moderately light weight, and build if possible
WOD:
Simone
16:00 EMOM -
1st: 12-15 cal row, bike, or ski
2nd: 20-30 air squats
3rd: Max effort bar muscle-ups, pull-ups, or challenging ring rows
4th: Rest
Accessory:
Accumulate 2:00 Sorensen hold, weighted if possible, or 2:00 Superman hold
Thursday, March 10
Warm-up: 3 rounds - 10 single leg v-ups + 5 power cleans + 5 front squats + 8 bootstrappers + :20 quad stretch/side
Strength:
E2MOM for 12:00 -
1 power clean + 1 hang power clean + 1 squat clean + 1 hang squat clean
*Start light/moderate and build to a challenging complex
WOD:
Hot Tamales
9-6-3 for 5 cycles -
Thrusters (95/65 or 75/45)
Toes-to-bar, knees-to-elbow, or v-ups
*9-6-3 of both movements counts as 1 cycle; rest :60 between cycles
Accessory:
3x8-10 eccentric lateral step-ups (:03 eccentric tempo)
Friday, March 11
Warm-up: 3 rounds - 10 banded pull-aparts + :20 handstand hold or plank + 10 reverse Samsons + 3 power snatch or push jerk (refer to strength section)
Strength:
In 15:00, work to complete the following barbell sequence, building in weight if possible -
5-4-3-2-1
Snatch or push jerk (athlete’s choice)
*Rest at least 1:00 between sets
WOD:
Springfest
15:00 AMREPS -
1,000 m row or ski
-Directly into-
Max rounds
10 handstand push-ups or any push-up variation
15 Russian KB swings (70/54 or 54/35)
Accessory:
3x10-12 banded rotations/side
Saturday, March 12
Warm-up: 2 rounds - :30 chest opening stretch + 8 push-up to pike + :30 shoulder taps from plank + 8 DB bench press (light weight)
Strength:
15:00 EMOM -
1st: 8-10 DB bench press, moderate weight
2nd: Max effort ring dips, or dips from bench
3rd: Rest
WOD:
Annie
For time -
50-40-30-20-10
Double unders
Sit-ups
*Scale double unders to 100-80-60-40-20 singles
**Expected times for Annie - Beginner 10-12 mins; intermediate 8-10 mins; advanced 7-8 mins; elite > 6:00
Accessory:
Accumulate 2:00 ring support hold or support hold from boxes
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