Monday, March 11 - Saturday, March 16
Monday, March 11
Warm-up: 10-8-6-4 banded good morning + alt Cossack squat + alt reverse Samson + deadlift (start light and build to WOD weight) + :30 easy jump rope + :30 easy row
WOD:
20:00 AMRAP -
300 meter row
10 deadlift (185/125 or 135/95 or 75/55)
50 double under, singles, or jumping jacks
Accessory:
Superset the following x3 (:60 rest between supersets) -
16-20 alt renegade row (2 @ 40/25 or 30/15 or 20/10)
16-20 strict press (empty barbell @ 45/35)
16-20 alt back rack lunge (empty barbell @ 45/35 or 30/15 or 20/10)
Tuesday, March 12
Warm-up: 3 rounds - 8 bootstrappers + :30 gymnastics skill warm-up + 4/side 1-arm DB thruster (start light and build) ) + :30 easy bike + 8 pvc pass through
Strength:
Every :90 x4 (12:00) -
:45-:60 work on gymnastics skill of choice
:30-:60 DB plank pull through (use thruster weight if possible) https://youtu.be/DrNMoMm6rg8?si=kK_iUuay9TYw4iG-
WOD:
Every 3:00 x6 (18:00) -
6 1-arm DB thruster, right (50/35 or 40/25 or 30/15)
10 bike cals (scale to 7)
6 1-arm DB thruster, left (50/35 or 40/25 or 30/15)
Accessory:
Accumulate 30-45 banded cat cows
https://youtu.be/X0z0Yo2Ijl0?si=zBQ5EASpGoxyEb7-
Wednesday, March 13
Warm-up: 100 meter jog directly into 5-4-3-2-1 hanging scap pull or banded scap pull + pistol squat to bench/side + ring row (:03 pause @ top) + :30 alt quad stretch
https://youtu.be/4sXIirLEnoU?si=jlTMnJx-XyDH1U8H
https://youtu.be/MMO_tFxrVko?si=mP_3A0A5iOl0VGHl
Strength:
In 14:00, complete the following for 4 rounds (:90 rest between rounds) -
20-18-16-14
Alt pistol squat (see videos below for scaling ideas)
V-up (weighted if possible)
https://youtube.com/shorts/fUGQ7oMEIFI?si=aa3_YfWroNm4Cm0g
https://youtu.be/rg9xC1Yl4Xs?si=CjE7bHHH0A2TQo63
WOD:
For time -
75 pull-ups or ring rows (scale to 55)
*200 meter run every time you break
Accessory:
Accumulate 1:00/side banded lat stretch + 1:00/side banded hip flexor stretch
Thursday, March 14
Warm-up: 6-5-4-3 power clean (start w/ empty barbell and build to 55% 1RM) + banded pull-apart + scorpion stretch/side + thoracic reach from low squat/side
Strength:
8:00 EMOM (start @ 55% and build to a challenging complex if possible) -
1 power clean + 1 hang power clean
WOD:
15:00 EMOM for total reps -
:45 max hang power clean (95/65 or 65/45)
:45 max sit-ups
Rest
Accessory:
Accumulate 40-60 Superman arch-ups https://youtu.be/dMirQ7T3adU?si=cP8qAGEVwnxwwWIs
Friday, March 15
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 85% 1RM) + push-up to pike + alt box step-up + banded snow angel
Strength:
In 14:00, superset the following drop set for 3 rounds (:90 rest between rounds) -
4 bench press @ 85% 1RM
6 bench press @ 75% 1RM
8 bench press @ 65% 1RM
WOD:
For time -
20 toes-to-bar or knees-to-elbow
40 box jump over or step over (24/20 in)
20 toes-to-bar or knees-to-elbow
40 burpees or up downs
Accessory:
3x8-10/side 1-arm ring row
https://youtu.be/cN_Jbp8WF_Y?si=8W_kxARLJhbGO8Cn
Saturday, March 16
Warm-up: 3 rounds - 5 front squat + 5 back squat (start w/ empty barbell and build to WOD weight) + :30 HS hold or plank + 5 dual DB snatch + 5 dual DB power clean (start light and build to WOD) + :30 alt toe touch from plank
WOD:
30:00 EMOM -
7 back squat (155/105 or 125/85 or 95/65)
5 DB snatch (2 @ 50/35 or 40/25 or 30/15) + max push-ups on DB’s
Rest
7 front squat (155/105 or 125/85 or 95/65)
5 DB power clean (2 @ 50/35 or 40/25 or 30/15) + max distance HS walk, HS weight shifts on wall (or from pike position), or challenging plank
Rest
https://youtu.be/Wvnz_6VLB74?si=DhVTCgdj517gtAPU
Accessory:
3x8-10/side supine banded open book
Monday, March 4 - Saturday, March 9
Monday, March 4
Warm-up: 10-8-6-4 banded good morning + alt toe touch from plank + alt DB snatch (start light and build) + pvc pass through + banded pull apart
WOD:
24.1
For time (15:00 cap) -
21 DB snatch (arm 1)
21 lateral burpees over DB
21 DB snatch (arm 2)
21 lateral burpees over DB
15 DB snatch (arm 1)
15 lateral burpees over DB
15 DB snatch (arm 2)
15 lateral burpees over DB
9 DB snatch (arm 1)
9 lateral burpees over DB
9 DB snatch (arm 2)
9 lateral burpees over DB
*DB weight = 50/35 or 35/20 or 25/15; scale burpees to HRPU or up downs
Accessory:
30-20-10 (:60 rest between rounds) -
Russian twist (20/14 or 14/10) + single leg v-up
Tips for 24.1 -
Use chalk to mark hand placement so you can be consistent on your burpees over DB
Make sure chest hits the floor first on burpees - slowly lowering into that bottom position takes a lot more energy
Consider stepping up with one foot from burpees to keep heart rate from spiking
Keep the DB close to your body and don’t come out too hot - a nice steady pace is key
Tuesday, March 5
Warm-up: 2 rounds - 11 banded lat pull-down + 9/side banded Pallof press + 7 box step-up/side + 5 tempo front squat (:03/position) + 5 tempo ring row (:03/position)
Strength:
In 20:00, superset the following x7 (:60 rest between supersets) -
10-9-8-7-6-5-4
Front squat (start light and build to a moderately challenging set of 4)
Banded Pallof rotation/side
https://youtu.be/5qTMvuj63qA?si=4sJfgnanvwp1Yu1Z
WOD:
7:00 AMRAP -
7 box jump or step-ups (30/24 or 24/20 in)
7 chest-to-bar pull-up, or challenging pull variation
Accessory:
Superset x3 (:60 rest) - 8-10 GHD hip extension + :30 Sorenson hold
Wednesday, March 6
Warm-up: 3 rounds - 8 muscle clean (empty barbell) + 8 dips from bench + :30 high knees + 10 Cossack squat + 10 alt hamstring scoop https://youtu.be/tulRWLFx2rw?si=8Mbv7nuLNKb-dJtR
Strength:
16:00 EMOM -
1 set max effort dips (rest when you feel close to failure or 8/10 RPE)
3-5 power clean, building to WOD weight
:30-:45 tuck-up around KB https://youtu.be/5cnLej4gbYw?si=a7Nw254TuNdgwjSb
Rest
WOD:
For time -
5-4-3-2-1
Wall walk
Power clean @ 70, 75, 80, 85, 90% 1RM respectively
*200 meter run after each round (work out ends w/ run)
Accessory:
Accumulate 1:00/side banded lat stretch + 1:00/side open book on wall, banded if desired https://youtu.be/5YqZPQGMjyg?si=FKWzJ6jZo_53g6Fb
Thursday, March 7
Warm-up: 2:00 easy row or ski (1x), directly into 8-6-4 - alt reverse Samson + supine toes-to-rig + alt DB renegade row (light weight) + alt walking lunge (light weight)
Strength:
In 12:00, superset the following x3 (:90 rest between rounds) -
12-16 KB/DB walking suitcase lunge
100 m KB/DB Farmer’s carry
*Suggested DB/KB weight = 2 @ 50/35 or 40/25 or 30/15
WOD:
Every 6:00 x3 (18:00) -
40/30 cal row or ski
30 double under or 60 singles
20 toes-to-bar, knees-to-elbow, or v-ups
10 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
*Scale reps as needed to assure at least 1:00 rest/round
Accessory:
3x 10-12/side - single arm pulldown (use cable or band)
https://youtu.be/Md4GItVTPvA?si=O0SNUclVjNtW4K3N
Friday, March 8
Warm-up: 3 rounds - 10 bootstrappers + 8 DB bench (start light and build) + 6/side thoracic reach from runners lunge + 4 inch worm w/ push-up + :20 easy bike
WOD:
24:00 EMOM
12-15 wall balls (20/14 or 14/10)
8/6 cal bike + max DB bench press (2 @ 50/35 or 40/25 or 30/15)
Rest
8/6 cal bike + max kettlebell swing (54/35 or 35/20)
12-15 sit-ups
Rest
*BP and KBS reps do not need to be unbroken. Score = BP + KBS reps
Accessory:
3x bicep curl 7 series w/ empty barbell (7 bottom to mid + 7 mid to top + 7 full range); :60 rest between sets
https://youtu.be/tdbHeBu8yQg?si=lJHC7lbMZR3Y8dbg
Saturday, March 9
Warm-up: 5-4-3-2-1 push-up to pike + back squat (start w/ empty barbell and build to WOD weight) + inverted barbell row + :20 banded pull-down from hollow
https://youtu.be/BQF1BWJ0X0c?si=htJzCDMNXiL9NWZP
Partner WOD:
16 rounds for time (you go, I go) -
3 bar muscle-up, pull-up, or ring row
6 back squat (135/95 or 115/75 or 85/55)
9 push-up
*Partners switch after 1 full round (each partner completes 8 rounds)
Accessory:
3x8/side split stance med ball rotational slams (20/14 or 14/10);
:60 rest between rounds
Monday, February 26 - Saturday, March 2
Monday, February 26
Warm-up: 3 rounds - 6 DB bench press (start light and slowly build) + :30 easy jump rope + 10 pvc pass through + :30 chest opening stretch + 12 alt scorpion stretch
Strength:
Every :90 x8 -
6 DB bench press (start light and build to a heavy set of 6)
WOD:
For time -
10-9-8-7-6-5-4-3-2-1
Burpees or hand release push-ups
20 double under or 30 singles after each round
Accessory:
Tabata bicep curls (45/35)
Tuesday, February 27
Warm-up: 2:00 easy bike directly into 3 rounds - 10 banded good morning + :30 warm up for gymnastics skill + 5 deadlift (light weight) + :30 pigeon stretch/side
Strength:
15:00 EMOM -
3-5 deadlift, warming up to WOD weight
:30-:60 work on gymnastics skill of choice
Rest
WOD:
2 rounds @ steady pace (:90 rest between rounds) -
30/25 cal bike (scale to 20/15)
8 unbroken deadlift (275/185 or 225/155 or 155/105)
40 sit-ups
8 unbroken deadlift (275/185 or 225/155 or 155/105)
30/25 cal bike (scale to 20/15)
*Pick a deadlift weight where you can cycle all reps (touch and go) without letting go of the bar
Accessory:
Accumulate 2:00/side banded hamstring stretch
Wednesday, February 28
Warm-up: 10-8-6-4 alt Cossack squat + bootstrappers + supine toes-to-rig + alt quad stretch + DB walking suitcase lunge (start w/ no weight then slowly build)
Strength:
Every :90 x4 (12:00) -
12 DB walking suitcase lunge (2 @ 50/35 or 40/25 or 30/15)
:30-:45 DB plank pull through (use 1 DB from your lunge weight) https://youtu.be/DrNMoMm6rg8?si=rNB-xk7A3wwOg5ae
WOD:
For time -
30 wall balls (20/14 or 14/10)
60 toes-to-bar, knees-to-elbow, or v-ups
30 wall balls (20/14 or 14/10)
Accessory:
3x:30 ring support hold (or support hold from dip handles or boxes)
https://youtu.be/KbR_lnfksAU?si=HGikRbrdFDl2bIUn
https://youtu.be/K3YE-tG6kPo?si=Ztk032V7B87PhWEj
Thursday, February 29
Warm-up: 200 m run, row, or ski directly into 5-4-3-2-1 strict press (start w/ empty barbell and build to Strength weight) + 1-arm ring row/side + burpee broad jump
Strength:
In 15:00, superset the following x4 (:90 rest between sets) -
8-10 strict press (no heavier than ½ BW)
14-16 alt gorilla row (2 @ 54/35 or 35/20) https://youtu.be/urfjFI2Ahww?si=ZW3WlVBa3Ytv2txB
WOD:
16:00 EMOM -
15/12 cal row or ski (scale to 12/9)
200 m run (scale to 100)
10 box jump over or step over (24/20 in) + max BMU, jumping BMU, or challenging pull movement
Rest
Accessory:
3x8-10 DB lat pullover @ moderate weight
https://youtu.be/FK4rHfWKEac?si=TaB5u9MVUNsYNUkR
Friday, March 1
Warm-up: 5-4-3-2-1 power clean (start w/ empty barbell and slowly build) + push-up to pike + runner lunge w/thoracic rotation/side + :20 HS hold, pike hold, or plank
Strength:
In 18:00, complete the following x4 (:90 rest between rounds) -
15-25 ft HS walk OR :20 weight shift from HS, pike hold, or plank https://youtu.be/OAfvOJUovdg?si=3vNk7n7o2lo2qlNz
1 power clean + 1 low hang power clean + 1 high hang power clean (start moderate and build to a challenging complex if possible)
8/side single leg KB pass around (no heavier than 25#)
WOD:
7:00 AMRAP for total push-up reps -
Max handstand push-up, pike push-up, or challenging push-up variation
EMOM starting @ 1:00 -
5 power clean (135/95 or 115/75 or 85/55)
Accessory:
3x10 cable tricep pulls @ challenging weight (:60 rest between sets)
Saturday, March 2
Warm-up: 2:00 easy row or ski directly into 5-4-3-2-1 back squat (start w/ empty barbell and build to 50% 1RM) + KB hip opener stretch/side + muscle snatch + overhead squat (empty barbell)
*Athletes will need 2 barbells
Strength:
Superset the following every 2:30 x6 (15:00) -
9-7-5-5-5-5 back squat (@ 50, 55, 60, 65, 70, 75% 1RM)
10 supine hamstring curls on exercise ball
WOD:
3 rounds for time (3:00 rest between rounds) -
10 hang power snatch (95/65 or 65/45)
12 cal bike
-:30 rest-
10 bar muscle-up, pull-up, or ring row
12 overhead squat (95/65 or 65/45)
*Note: All 4 movements account for 1 round
Accessory:
Superset x3 (:60 rest) - 15 tuck-up + 20 mountain climber + :30 plank
Monday, February 19 - Saturday, February 24
Deload Week
Monday, February 19
Warm-up: 2:00 easy bike (1x), directly into 3 rounds - 12 seated banded row + 10 banded lat pull-down + 8 alt reach from low squat + 6 slow tempo 1-arm ring row
Strength:
In 12:00, superset the following x3 (:90 rest between sets) -
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
8-10/side 1-arm DB bent over row (50/35 or 40/25 or 30/15)
Max effort strict pull-up or challenging ring row (1 set)
WOD:
Lightweight
15:00 EMOM @ steady pace -
:60 bike @ moderate pace
:60 thrusters (45/35)
:60 barbell curls (45/35)
:60 sit-ups (weighted or GHD if able)
Rest
Accessory:
3x16-20 alternating Superman (:60 rest) https://youtu.be/DE92ODZS9gs?si=cY1ZVua9iRgdA-PG
Tuesday, February 20
Warm-up: 2:00 easy row or ski (1x), directly into - 5-4-3-2-1 seated leg raises + bench press (start w/ empty barbell and build to 60% 1RM) + reverse Samson/side + kip swing or :20 hollow hold
Strength:
15:00 EMOM -
5 bench press (start @ 60% 1RM and build to challenging set if possible)
Max unbroken toes-to-bar (1x), or ttb variation
Rest
WOD:
Popeye
15:00 row or ski for total meters (7/10 RPE) -
E3MOM (starting @ 0:00) -
12 lunges (no weight) + 10 bench press (115/75 or 75/55)
Accessory:
Accumulate 30-45 plate row from Sorenson hold, :01 pause @ top w/ 10# plate (scale to bent-over plate row @ moderate weight) https://youtube.com/shorts/vjQUTc_x-3I?si=2eRpNw5kP7SBuHED
Wednesday, February 21
Warm-up: 5-4-3-2-1 clean pull + clean high pull + muscle clean + front squat (empty barbell) + inch worm w/ push-up + scorpion stretch/side
Strength:
Every :90 x5 (15:00) -
1 power clean + 1 squat clean + hang squat clean + front squat (start light and build to moderate complex)
:30-:45 barbell roll-out or plank on barbell
WOD:
10 rounds for time -
3 power clean (135/95 or 115/75 or 85/55)
3 bar-facing burpees or up downs
Accessory:
Tabata plank-ups (:20 work/:10 rest x8)
Thursday, February 22
Warm-up: 3 rounds - :30 wall facing handstand hold or plank + 10 banded pvc pull down from hollow + :30 easy jump rope + 10 alt toe touch from plank
Strength:
In 10:00, superset the following x3 (:90 rest between rounds) -
25 ft handstand walk or :30 handstand walk progression
:30 hollow rocks, banded if possible https://youtu.be/SpdUm2qrhk8?si=eqPFsGZJja-XUkIF
WOD:
Every 3:00 x6 (18:00) for total reps -
200 meter run
Rnd 1 and 4 - Max bar muscle-up or challenging pull variation
Rnd 2 and 5 - Max handstand push-up or any push-up variation
Rnd 3 and 6 - Max jump rope reps (doubles or singles)
Accessory:
Accumulate 2:00 dual KB front rack march (2 @ moderate weight)
https://youtu.be/kIST_iO96bg?si=itD7BvAbIub7hm60
Friday, February 23
Warm-up: 3 rounds - 12 banded good morning + 10 pvc pass through + 8 snatch grip deadlift + 6 power snatch (empty barbell) + 4/leg pistol squat to bench
Strength:
12:00 EMOM -
2x 3-position power snatch @ moderate weight (:10 rest b/t set 1 and 2) https://youtu.be/kD65dqLt7yI?si=5xs2Cn3skZYCFTHT
12-15 prone pvc lift off https://youtube.com/shorts/mvFhST26mnA?si=UVDoVCH3JLxVbE9s
Rest
WOD:
3:00 AMRAP -
20 alt DB snatch (50/35 or 40/25 or 30/15)
Max alt pistol squat (see video for variations)
-2:00 rest-
3:00 AMRAP -
20 alt pistol squat (or variation)
Max alt DB snatch (50/35 or 40/25 or 30/15)
https://youtube.com/shorts/fUGQ7oMEIFI?si=nWy7W7S_qVwCUNLc
Accessory:
3x16-24 ring support w/ knee drive (scale to dip handles or boxes)
https://youtu.be/BG3jEvqUi98?si=2uEzUsPvAZKUo9CO
https://youtu.be/Dfpbu6O8Xkg?si=tJdQE7Ls-6U0cL5n
Saturday, February 24
Warm-up: 1:00 easy bike + 1:00 easy row + 1:00 easy ski, directly into - 10-8-6-4-2 alt box step up + plate hops + push-up to pike + ring row
WOD:
Every 7:00 x4 (28:00) -
400 meter row or ski
10 box jump over or step-over (24/20 in)
20/15 cal bike
5 wall walks
Accessory:
3x 8-10 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
Monday, February 12 - Saturday, February 20
Monday, February 12
Warm-up: 2:00 easy row or ski, directly into 3 rounds - 8/side 1-arm ring row + 6 push-up to pike + 4/side thoracic reach from low squat + :30 hollow hold
Strength:
In 12:00, superset the following x3 (:90 rest between rounds) -
16-20 alternating knee raise from front support (rings or dip handles) https://youtu.be/Dfpbu6O8Xkg?si=XBJ0-L3m6TYxPyBu
16-20 alternating floating bird dog https://youtu.be/kXR_ZSgSBfs?si=3AxQoZiWwgEPi5at
WOD:
Rowing with Cindy
For time -
2,000 meter row or ski
E2MOM (starting @ 0:00) - 1 round of Cindy (5 pull-up + 10 push-up + 15 air squat)
Accessory:
2x 20 meter lateral bear crawl each direction
https://youtu.be/oPzX9WHrBMg?si=1Vkzq40Lf_1OSI_l
Tuesday, February 13
Warm-up: 3 rounds - 12 pvc pass through + 10 banded good morning + 8 alt shoulder tap from handstand or plank + 6 Cossack squat/side + :30 easy jump rope
Strength:
15:00 EMOM -
1 max distance HS walk, HS hold, or pike hold from box - rest after 1 attempt (add alt shoulder taps or gentle weight shift from HS or pike hold if able) https://youtu.be/rA_xFsWUPPU?si=eOa0DAg_1QtCRadg https://youtu.be/y1sxGjiUHqc?si=SpVEwCHMPTDvIBSn
3-5 deadlift (start light and build to WOD weight)
Rest
WOD:
Sprint Sesh
7:00 AMRAP -
1 wall walk
5 deadlift (225/155 or 155/105 or 95/65)
35 double under or 60 singles
Accessory:
2-3x - superset 12-16 tuck-ups + 12-16 arch-ups (:60 rest between sets) https://youtu.be/dMirQ7T3adU?si=6X-GvtlD0q-VeqGM
Wednesday, February 14
Warm-up: 5-4-3-2-1 back squat (start w/ empty barbell) + inch worm w/ push-up + KB hip opener stretch/side + :30 alt quad stretch + :30 chest opening stretch on rings
Strength:
Every :90 x6 (9:00) -
5 back squat (start light and build to WOD weight)
WOD:
Quality Control
For quality reps @ steady pace (rest as needed) -
15-12-9
Back squat @ BW or ¾ BW or ½ BW
30-24-18
Dips from handles or bench
60-48-36
Sit-ups (GHD or weighted if desired)
Accessory:
Accumulate 75-150 banded chest flys
https://youtu.be/yVcEkvgymt8?si=vSR_7FfcNUG_OKHM
Thursday, February 15
Warm-up: 2:00 easy bike, directly into - 2 rounds - 12 alt scorpion stretch + 10 banded lat pull-down + 8 alt reverse Samson + 6 face pulls on rings (:03 pause in back position) + :30 glute bridge hold (w/ light plate @ hips if possible)
WOD:
Steady State (7/10 RPE)
Every 8:00 x4 (32:00) -
15 bike cals
15 KB swing (54/35 or 35/20)
10 goblet lunge (54/35 or 35/20 or 20/10)
10 burpees or up downs
5 toes-to-bar, knees-to-elbow, or scaled variation
5 bar muscle-up, jumping BMU, or other challenging pull movement
Accessory:
2-3x - 21 bicep curl series (7 reps from bottom to 90 degrees, 7 reps from 90 degrees to top, 7 full bicep curl reps); barbell weight no heavier than 65/55
https://youtu.be/tdbHeBu8yQg?si=3JTCfBh8z9y7WYwA
Friday, February 16
Warm-up: 5-4-3-2-1 power clean + jerk, push or split (start w/ empty barbell + build to 50% jerk 1RM) + thoracic rotation from runners lunge/side + :30 banded snow angels
Strength:
Every :90 x8 (12:00) -
1 power clean + 1 push jerk + 1 hang power clean + 1 split jerk
(Start @ 50% jerk 1RM and build to heavy complex if possible)
Partner WOD: (20:00)
Howdy Partner
20 rounds for total meters (partners switch every minute) -
1:00 AMRAP
8 DB bench press (2 @ 50/35 or 40/25 or 25/15) + max row or ski meters
Accessory:
Accumulate 30-50/side - banded x walks https://youtu.be/LRkZTWs5RZE?feature=shared
Saturday, February 17
Warm-up: 2 rounds - 12 banded pull-apart + 10 banded forward raises + 8 air squats + 6 bootstrappers + :30 plank + :30 seated leg lifts
https://youtu.be/IcTApCXeUxA?si=Vp6Up5zaYLaR5Bz7
Strength:
9:00 EMOM -
12-16 alt DB plank pull through, moderate weight
Max L-sit or tuck sit on parallettes or boxes (1 set)
Rest
WOD:
50-40-30-20-10
Wall balls (20/14 or 14/10)
(2:00, :90, :60, :30 rest respectively after each set)
Accessory:
3x6/leg single leg KB pass around, moderate weight