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 -
1-2 unbroken gymnastics complex (complex = 1 pull-up + 1 C2B + 1 muscle-up) or :30 work on challenging pull movement
:45-:60 plank, weighted if possible
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) -
15-20 sit-ups (weighted if possible)
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 -
3-5 bench press, building to WOD weight
8 1 ¼ DB front rack squats (2 @ 50/35 or 40/20)
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) -
2 Turkish get-ups/side or 6 Turkish sit-ups/side (50/35 or 35/20)
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) -
:60 handstand work or challenging plank variation
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) -
:60 front rack lunge ( 155/105 or 115/85 or 95/65 or 65/45)
:60 push-ups
:60 front squat (155/105 or 115/85 or 95/65 or 65/45)
:60 muscle-up, chest-to-bar or chin-over-bar pull-ups, or ring rows
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/
500/400 meter row or ski
9 KB front rack box squats (2 @ 54/35 or 35/20) https://youtu.be/sJ2UOBlyiKE
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) -
30/20 cal bike
9 strict pull-ups or challenging ring rows
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 -
10 push press (95/65 or 65/45)
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) -
8/side DB suitcase split stance squat (2 @ 50/35 or 40/20)
: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) -
10-12 barbell hip thrusts, explosive on the way up, :01 pause @ top, :03 descent (135/95 or 95/65)
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) -
8 Turkish sit-ups/side, moderate weight https://youtu.be/dv_nNf43Qck
16 KB pull-through from plank (same weight as above) https://youtu.be/fKbu_2L94x8
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) -
Max unbroken HSPU, or any push-up variation
Max unbroken kipping pull-ups, banded pull-ups, or challenging ring rows
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