Monday 3/8 

Fitness & Performance

A) E4M x 4 sets:

– 16 alternating KB reverse lunges

– 12-16 DB floor press w/ pause

– 8/side single arm banded lat pull-downs

B) “Helen” 

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

Tuesday 3/9

Fitness

A) E2M x 8 sets:
– 5 BB Romanian deadlifts w/ 3 sec eccentric

After odd sets:

– 8-10 double DB upright rows

After even sets:
– 8-10 lemon squeezes

B) Open Workout 18.1 (Scaled)

20 minute AMRAP

– 8 toes to bar

– 10 SA DB hang power cleans and jerks (5/5 @ 35/20)

– 14/12 cal row

Performance

A) E2M x 8 sets:

– 1 hang power clean

*Start moderate then build to a heavy but crisp single. 

B) Open Workout 18.1 (RX)

20 minute AMRAP

– 8 toes to bar

– 10 SA DB hang power cleans and jerks (5/5 @ 50/35)

– 14/12 cal row

Wednesday 3/10

Fitness

A) E3M x 5 sets:

– 4-6 strict press

– 8/side bent over DB/KB row

– 8 seated hamstring band curls w/ pause

B) E90S x 10-15 sets:

– 20 single unders 

– 5 double KB/DB front squats

– 4 push-ups

– 3 burpee to target 

Performance

A) E3M x 5 sets:

– 4-6 strict press

– 8/side bent over DB/KB row

*Press should be heavier than last week. 

B) E90S x 10-15 sets:

– 20 double unders 

– 5 double KB/DB front squats (35/25s)

– 4 push-ups

– 3 burpee to target 

RX+ complete with reps of 5-5-5 and/or 30 double unders and/or HSPUs and/or 53/35s.

Thursday 3/11

Fitness

E6M x 5-7 sets:

– 400m run (scale to 300m)

– 9 double KB deadlifts

– 12 box step ups

– 15 sit-ups

*Scale to 9-10-11 if needed.

Performance

E6M x 5-7 sets:

– 400m run

– 9 deadlifts (225/155, 185/125, 155/105, 135/95)

– 12 box jump overs (24/20”)

– 15 OH weighted sit-ups (25/15)

*It is imperative to pick a weight on deadlifts that you can keep good form with under fatigue. 

Friday 3/12

Fitness

A) E3M x 5 sets:

– 3 double KB 1&¼ front squats

– 6/side alternating DB incline press

– 12 Russian medball twists 

Performance

A) E3M x 5 sets

– 3 1&¼ front squats @ 60-65%

*Perform with 3 count eccentric and 1 count pause at the ¼ 

*Same weight as last week.

B) Strength Option 

3-4 sets for quality:

– 8-12 BB good mornings

– 4/side TGUP sit-ups

– 8-12 tough dips (weighted, BW or band/box)

– 16-24 alternating wall supported DB bicep curls

OR

B) Conditioning Option

 E3M x 5-7 sets:

– 30/20 cal row or 24/18 cal bike

Saturday 3/13

TBA – CrossFit Open Workout 21.1

Sunday 3/14

10-12pm

March 3/1

Fitness

A) E2M x 8 sets:
– 6 DB sumo deadlift high pull

After odd sets:

– 12 DB reverse lunges

After even sets:
– 12 ring rows

B) B) 3 rounds for time:

– 400m run (scale to 300m)

– 15-12-9 DB hang power cleans

– 9-12-15 overhead weighted sit-ups (w/plate)

Performance

A) E2M x 8 sets:

– 2 hang power cleans

*Start moderate then build to a heavy but crisp triple. 

B) 3 rounds for time:

– 400m run

– 15-12-9 power cleans (115/75, 95/65)

– 9-12-15 toes to bar

Tuesday 3/2

Fitness

A) EMOM x 12 minutes (6 each):

Station 1: 12 alternating DB bench press

Station 2: 12 alternating goblet hold lateral lunges

B) E3M x 4-7 sets:

– 10/8 cal row

– 9 RKB swings

– 8 DB push presss

Performance

A) EMOM x 12 sets

– 1 power snatch

*Try to start at last week’s heaviest cluster weight and build if able. 

B) E3M x 4-7 sets:

– 12/9 cal row or 10/8 cal bike/ski

– 10 RKB swings (70/44, 53/35)

– 8 shoulder to overhead (115/75, 95/65, 75/55)

RX+ complete with 15/12-12/9 rep scheme.

Wednesday 3/3

Fitness

A) E3M x 4 sets:

– 6-8 strict press

– 8/side bent over DB/KB row

– 8 spinated medball hamstring curls

Performance

A) E3M x 4 sets:

– 6-8 strict press

– 8/side bent over DB/KB row

Fitness & Performance

B) E90S x 10-15 sets:

– 6 alternating DB snatch (50/35)

– 5 push-ups

– 4 goblet squats

– 3 DB facing burpees

*Scale by decreasing rep numbers.

*RX+ complete with HSPUs.

Thursday 3/4

Fitness

E6M x 5-7 sets:

– 400m row

– 10 DBthrusters 

– 20 single unders

– 10 strict pull-ups

– 20 single unders

Performance

E6M x 5-7 sets:

– 500/400m row

– 10 thrusters (95/65, 75/55)

– 20 double unders

– 10 pull-ups

– 20 double unders

Friday 3/5

Fitness

A) E3M x 5 sets:

– 4 double KB 1&¼ front squats

– 8 DB incline press

– 12 Russian medball twists 

Performance

A) E3M x 5 sets

– 3 1&¼ front squats @ 55-60%

*Perform with 3 count eccentric and 1 count pause at the ¼ 

*Same weight as last week.

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 16 alternating DB/KB death march

– 30 second sandbag weighted marches

– 8/side tricep kickbacks w/ pause (5-10# plates)

– 8-12 DB Zottman curls

OR

B) Conditioning Option

 E2M x 8-12 sets:

– 20/15 cal row or 15/12 cal bike

*Scale to 15/12 if needed

*Complete with either more sets or calories per set than last week. 

Saturday 3/6

Fitness

TBA

Performance

TBA

Sunday 3/7

10-12pm Open Gym