Monday 3/22

Fitness

A) E3M x 5 sets:

– 6/side front foot elevated split squats

– 8-10 incline DB press

– 12 Russian medball twists 

B) EMOM x 4-7 sets

1: 10/9 cal row

2: 12 double KB/DB thrusters (35/25s)

3: 8 strict pull-ups + 4 burpees to target

Performance

A) E3M x 5 sets

– 1 1&¼ front squat + 2 front squats @ 70-75%

*Tempo on first squat is 3 sec down with 1 sec pause at ¼.

*Heavier than 3/12.

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 12 double KB/DB thrusters (35/25s)

3: 8 pull-ups + 4 burpees to target

RX+ perform reps of 15/12 – 12 – 9 – 4

Tuesday 3/23

Fitness

E5M x 5-8 sets:

– 400m run

– 12 alternating DB snatches 

– 10/8 push-ups

– 6 hanging knee raises

Performance

E5M x 5-8 sets:

– 400m run

– 12 alternating DB snatches (50/35)

– 12/9 push-ups 

– 6 toes to bar

Wednesday 3/24

Fitness

A) E2.5M x 5 sets

– 8 double KB deadlifts

– 7 seated DB Arnold press

– 6 ring rows

B) EMOM x 15-20 sets:

– 20 single unders or lateral hops

– 2 DB hang power clean + push press

– 3 up downs

Performance

A) E2.5M x 5 sets:

– 4 TnG power clean + push jerk

*build to a heavy but fluid set

B) EMOM x 15-20 sets:

– 20 double unders

– 1 power clean and jerk

– 3 bar facing burpees

*Pick a weight that is tough but sustainable.

Thursday 3/25

Fitness & Performance

A) E2.5M x 6 sets

– 7-5-3-7-5-3 back squats

*The second time through should be heavier than the first.

*Fitness can sub box squats if needed.

B) E5M x 3-4 sets:

– 500m row

– 20 DB/KB reverse lunges 

– 10 OH weighted sit-ups (25/15)

*Keep pace on row the same or faster each set.

Friday 3/26

Fitness & Performance

A) E2.5M x 6 sets

– 8-6-4-8-6-4 bench press

*The second time through should be heavier than the first.

B) Strength Option

3-4 sets for quality:

– 8-12 double KB/DB chest supported incline row w/ pause

– 8-12 strict supinated pull-ups

– 8/side KB/DB single leg RDLs

– 16 alternating banded psoas march from plank position

OR

C) Conditioning Option

8-16 sets:

– 30 sec work at 80-90% row, bike, ski

– 30 sec rest

Saturday 3/27

Fitness (7:45am)

TBA

Performance (7:45am)

TBA

Open Workout 21.3 (9am)

TBA

Sunday 3/28

10-12pm

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

Monday 2/8

Fitness

E3M x 6 sets:

– 12 alt DB bench press (6/side)

After sets 1,3,5…

– 12 alt KB gorilla row w/ pause (6/side)

After sets 2,4,6…

– 12 banded no moneys

B) AMRAP in 15 minutes:

– 8 double KB deadlifts 

– 12 push-ups (elevated if needed)

– 16 alternating box step ups

Performance

A) E3M x 6 sets:

– 2-3 bench press 85% 

After sets 1,3,5…

– 12 alt KB gorilla row w/ pause (6/side)

After sets 2,4,6…

– 12 banded no moneys

B) Open WOD 11.2

AMRAP in 15 minutes:

– 9 deadlifts (155/100)

– 12 push-ups

– 15 box jumps (24/20”)

Tuesday 2/9

Fitness

E3M x 3 sets:

– 12-16 strict overhead BB/DB press (from floor)

– 12-16 double DB Romanian deadlifts

– 24 plate/medball Russian twists

B) E5M x 3-4 sets:

– 400m run (scale to 300m)

– 12 hang DB snatch (3/3/3/3)

– 12 up/downs

Performance

A) E2.5M x 4 sets

– 2.2.2 TnG power snatch clusters

*Rest 10 sec between doubles

B) E5M x 3-4 sets:

– 400m run

– 10 power snatches (75/55)

– 15 bar facing burpees

Wednesday 2/10

Fitness

E8M x 4-5 sets:

– 200m run

– 12 DB/KB reverse lunge

– 12 hanging knee raises or sit-ups

– 12 cal row

– 12 DB/KB push press

– 12 RKB swings 

– 20 single unders

Performance

E8M x 4-5 sets:

– 200m run

– 16 DB/KB reverse lunge (35/25)

– 12 toes to bar

– 16/12 cal row

– 12 DB/KB push press

– 16 RKB swings (53/35)

– 20 double unders

Thursday 2/11

Fitness

A) E2M x 4 sets each

Station 1:

• 8/side DB/KB split squats

Station 2:

• 8 DB incline press
• 8 bent over reverse fly 

*All reps should be performed with a 3 second eccentric tempo.

B) EMOM x 10-20 sets:

– 3 Up/down DB devil press 

– 3-4 strict pull-ups

– 3-5 wallballs 

Performance

A) E2M x 8 sets:

– 1 clean + 1 jerk

*Build to about 90+%

B) EMOM x 10-20 sets:

– 3 DB devil press (35/25s)

– 4 pull-ups

– 5 wallballs (20/14)

Friday 2/12

Fitness & Performance

A) E3M x 5 sets:

– 2 deadlifts @ 3011 tempo + 4 regular deadlifts @ 65-70%

– 8-12 tough push-ups (weighted and/or deficit, BW, elevated)

Fitness & Performance

Strength Option

B) 3 sets for quality:

– 20 DB walking lunges

– 1 lap heavy reverse sled drag

– 10/arm bent over DB row

– 20 tricep band push-downs

OR

Conditioning Option

B) Death by cal row or bike

– start at 6/4 calories and add 1 calorie every minute until failure

Saturday 2/13

Fitness

TBA

Performance

TBA

Sunday 2/14

Open Gym 10-12pm

Monday 2/1

Fitness

A) E3M x 3 sets:

– 8-10 incline DB press

– 8-10 double DB Romanian deadlifts

– 16-20 plate/medball Russian twists

B) E90S x 10-15 sets:

– 15 single unders

– 5 wallballs 

– 3 pull-ups

– 2 up/downs

Performance

A) E3M x 3 sets

– 3.3.3 TnG power snatch clusters

*Rest 10 sec between triples. 

B) E90S x 10-15 sets:

– 12 double unders

– 6 wallballs (20/14)

– 4 pull-ups

– 2 burpee to target

RX+ 16 double unders, 8 wallballs, 6 pull-ups, 4 burpees to target

Tuesday 2/2

Fitness

A) E2M x 4 sets each

Station 1:

• 8 double KB front squats

Station 2:

• 8 DB bench press
• 8 hinged banded lat pull-downs

*All reps should be performed with a 3 second eccentric tempo.

B) 7 min AMRAP:

– 2 SA DB clean and push press (1/arm)

– 2 hanging knee raise 

– 4 SA DB clean and push press

– 4 hanging knee raise

– etc.., adding 2 reps every round to both movements.

Performance

A) E2M x 8 sets:

Sets 1-4: 2 cleans + 1 jerk

Sets 5-8: 1 clean + 1 jerk

*Build to about 90%

B) CrossFit Open Workout 13.4

7 min AMRAP:

– 3 clean and jerk (135/95, 115/75, 95/65)

– 3 toes to bar

– 6 clean and jerk

– 6 toes to bar

– etc.., adding 3 reps every round to both movements.

Fitness & Performance

C) 3 sets:

– 16 alternating single arm/leg V-ups

– 8/side glute bridge w/ 8 count hold on last rep

Wednesday 2/3

Fitness & Performance

A) E3M x 5 sets:

– 3 deadlifts @ 3011 tempo + 3 regular deadlifts @ 60-65%

– 8-12 dips (weighted, BW, banded, or box)

Fitness

B) E3M x 4-7 sets:

– 200m run

– 15 RKB swings

– 12 DB push press

– 9 air squats

Performance

B) E3M x 4-7 sets:

– 200m run

– 15 RKB swings (53/35)

– 12 push press (95/65, 75/55)

– 9 air squats

Thursday 2/4

Fitness

E8M x 4-5 sets:

– 200m row

– 12 push-ups

– 12 alt. DB snatches

– 200m run

– 12 box jump overs

– 12 goblet hold reverse lunges

– 20 single unders

Performance

E8M x 4-5 sets:

– 250/00m row

– 16/12 push-ups

– 12 alt. DB snatches (50/35)

– 200m run

– 12 box jump overs (24/20”)

– 16 goblet hold reverse lunge

– 20 double unders

Friday 2/5

Fitness

A) E2.5M x 6 sets:

– 3 BB or goblet box squats @ 31X1 tempo

After odd sets:

– 6/side bent over KB row @ 31X1 tempo

After even sets:

– 12 alt. seated DB piston presses

Performance

A) E2.5M x 6 sets:

– 2 back squats 85-90%

Fitness & Performance

Strength Option

B) 3 sets for quality:

– 8-12 BB good mornings

– 8-12 supine medball hamstring curls

– 8/side SL double KB Romanian deadlifts

– 8-12 ring bicep curls

OR

Conditioning Option

B) 8-10 sets:

– 250m row or 500m bike

– R60S

Saturday 2/6

Fitness

TBA

Performance

TBA

Sunday 2/7

Open Gym 10-12pm