Monday
Strength
Push Press

6 minutes to find a heavy double. Then complete 5 more sets, adding one additional rep per set, while decreasing weight with each set. (Set 1 = 3 reps, Set 2 = 4 reps…)

WOD – for time, 20 min cap
400m Run
20 Pull-Ups
400m Run
20 Thrusters
400m Run
20 Thrusters
400m Run
20 Pull-Ups
400m Run

L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb

Score = Time


Tuesday
Strength
Power Clean

Complete a 6x4, increasing in weight every two sets:
2 sets at 65%
2 sets at 75%
2 sets at 85%

WOD – 20 min ascending ladder
Renegade Row (1, 2, 3…)
Box Jump (2, 4, 6…)

After each set, complete 500/400m on C2 Bike

L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb

Score = Rounds + Reps


Wednesday
Strength
Farmer Carry and Hollow Rock

8 rounds of 45 seconds on / 15 seconds off with partner.

WOD – 20 min EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 40 Seconds Max Kettlebell Swings
Minute 3: 15/12 Calorie Row
Minute 4: 40 Seconds Max Wall Balls
Minute 5: Rest

L3: 70/53lb KB and 25/20lb WB
L2: 53/35lb KB and 20/14lb WB (RX)
L1: 35/26lb KB and 14/10lb WB

Score = Total Kettlebell Swings & Wall Ball Reps


Thursday
WOD – for time, 36 minutes

30 Dumbbell Snatch
30 Toes To Bar
30/20 Cals on Echo Bike
30 Alternating V-ups

Rest 1 minute

30 Dumbbell Snatch
30 Single Dumbbell Overhead Lunge
30/20 Cals on Echo Bike
30 Sit Ups

Rest 1 minute

30 Dumbbell Snatch
30 Ring Dips
30/20 Cals on Echo Bike
30 Alternating V-ups

Rest 1 minute

30 Dumbbell Snatch
30 Suitcase Lunge
30/20 Cals on Echo Bike
30 Sit Ups

L3: 50lb/35lb
L2: 40lb/25lb (RX)
L1: 30lb/20lb

Score = Time


Friday
Strength
Back Squat

Complete a 4x10, holding between 70%-75% of your 1 RM

WOD – 19 minutes

7 min AMRAP
7 Deadlift*
7 Shoulder to Overhead*
7 Burpee Over Dumbbell/Barbell
40 Double Unders / 80 Single Unders

2:00 minute rest

5 min AMRAP
7 Deadlift*
7 Burpee Over Dumbbell/Barbell
40 Double Unders / 80 Single Unders

2:00 minute rest

3 min AMRAP
7 Burpee Over Dumbbell/Barbell
40 Double Unders / 80 Single Unders

*Your choice of dual dumbbell or barbell

L3: 70/50lb or 115/75lb
L2: 50/35lb or 95/65lb (RX)
L1: 35/25lb or 75/55lb

Score = Total Burpees

Monday
Strength
Back Squat

3x5 at 70%
2x4 at 80%
1x3 at 85%-90%

WOD – 4 rounds for time, 18 min cap
100 Double Unders or 10/7 Calories on Echo Bike
20 Push Press*
15 Lateral Burpees Over Barbell

*Decrease Push Press weight after each round

L3: 135/95lb, 115/75lb, 95/65lb, 75/55lb
L2: 115/75lb, 95/65lb, 75/55lb, and 55/45lb (RX)
L1: 95/65lb, 75/55lb, 55/45lb, 45/35lb

Score = Time


Tuesday
Partner WOD – 36 min AMRAP

Partner A:
400m Run

Partner B:
AMRAP of
5 Cleans
10 Box Jumps
15 Sit Ups

Cash Out: 200 Partner Blank Bar Bicep Curls (don’t set the bar down)

L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb

Score = Total Number of Sit Ups


Wednesday
Strength
Deadlift
 
5x5 at 80%

WOD – 18 min ascending ladder

3/6/9/12* of:
Calorie Row
Toes To Bar
Push-Ups

30 second rest after each round

*Once you complete the round of 12, start back at round 3, try to go unbroken for as long as you can

L3: Strict Handstand Push-Ups
L2: As prescribed (RX)
L1: Straight Legged / Hanging Knee Raises

Score = Total Reps


Thursday
Strength
Back Rack Lunges
 
Complete a 5x12, self-directed loading today
 
WOD – for time, 18 min cap
“Karen’s Got a Shiny New Bike”

150 Wall Balls

Every time you drop the ball or stop moving complete 10/7 Calorie on Echo Bike

L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb

Score = Time


Friday
Strength
Bench Press

5x5 at 75%-80% of your 1RM

Then complete one set of max reps with a blank bar

WOD – 17 min AMRAP
10 Kipping Pull-Ups
7 Skeleton Rows
200m Med Ball Run

Score = Total Reps Completed (Run = 10 reps)

Monday
Strength
Shoulder To Overhead

You can choose from Strict Press, Push Press, or Push Jerk today. Complete a 6x6 at 70%-75% of your 1RM.

WOD – 5 rounds, 20 min
2 min to complete:
10 Back Squats
10 Box Jumps
Max Burpees in remaining time

2 min recovery on Echo Bike

L3: 60% of your 1RM
L2: 55% of your 1RM (RX)
L1: 50% of your 1RM

Score = Total Burpee Reps


Tuesday
Strength
Bench Press

Spent 8 minutes to find a close to 1RM heavy Bench Press. Then reduce to 75%-80% of new weight and complete a 5x5. After each set, complete 10 Bicep Curls on each arm.

WOD – 16 min

4 minute AMRAP
5 Hang Power Cleans
7 Pull-Ups

Rest 2:00 minutes and increase weight

4 minute AMRAP
3 Power Snatches
5 Toes To Bar

Rest 2:00 minutes and increase weight

4 minute AMRAP
1 Power Snatch or Power Clean
3 Chest To Bar Pull-Ups

L3: 135/95lb, 115/75lb, and 75%-80% of your 1RM
L2: 95/65lb, 75/55lb, and 75%-80% of your 1RM (RX)
L1: 75/55lb, 55/35lb, and 75%-80% of your 1RM

Score = Total Reps


Wednesday
Conditioning
Rowing Intervals

16 min AMRAP
20/14 Calorie Row Sprint

Alternate back and forth with partner

WOD – ascending ladder for time, 16 min cap

1-2-3-4-5… of:
Deadlift
Handstand Push-Ups

After each round, complete 10 Alternating V-Ups

L3: 255/175lb
L2: 225/155lb (RX)
L1: 185/125lb

Score = Time


Thursday
Strength
Bent Over Row and Ring Dips

Complete 5-6 rounds of:
8-10 Bent Over Row followed by 1 set of submaximal Ring Dips

WOD – 4 rounds for time, 24 min cap
200m Run
20 Wall Balls
20 Kettlebell Swings
20 Jump Lunges

L3: 70/53lb KB
L2: 53/35lb KB (RX)
L1: 35/26lb KB

Score = Time


Friday
CrossFit Open WOD 25.3

Monday
Strength
Back Squat

20 min AMRAP
5 Back Squats at 70%-75% followed by a 200m Run or 90 second Bike

Make your Run/Bike a recovery pace. After completing this, you should be able to walk up to your bar, take 2 deep breaths, and hit the Squat.

WOD – 14 min ascending ladder
Hang Power Cleans (1-2-3…)
Toes To Bar (2-4-6…)
Wall Balls (3-6-9…)

L3: 155/105lb and 25/20lb
L2: 135/95lb and 20/14lb (RX)
L1: 95/65lb and 14/10lb

Score = Total Reps


Tuesday
Skill
Strict Pull-Ups and Rope Climb

16 min EMOM
Min A: Set of sub-maximal Strict Pull-Ups
Min B: 1-2 Rope Climbs

WOD – 6 rounds for time, 15 min cap
5 Deadlifts
10 Push-Ups
15 Box Jump Overs

L3: 315/225lb
L2: 275/185lb (RX)
L1: 225/155lb

Score = Time


Wednesday
Conditioning

Part A: Rowing technique work

Part B: 2000m Row Test

WOD – 4 rounds for time, 15 min cap
10/7 Calories on Bike
10 Single DB Squats
10 Single DB Lunges
10 Single DB Push Press
10 Alternating Dumbbell Snatch

L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb

Athlete Notes:
-If you complete 4 rounds in under 11 minutes, do a 5th round.
-On the Squats and Lunges, you can hold your Dumbbell however you would like (e.g. goblet, front rack, etc).
-Feel free to use a barbell today if you prefer, just go light.

Score = Time


Thursday
WOD – 40 min AMRAP
200m+ Run (add 100m each round)
15 Russian Kettlebell Swings
20 Sit Ups
25 Box Step Ups
50 Double Unders / 100 Single Unders

L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb

Score = Rounds + Reps (Run = 10 Reps)


Friday
CrossFit Open WOD 25.2

Monday
Strength

Front Squat + Back Squat + Box Jump

Complete 5-6 sets of:
4 Front Squats + 5 Back Squats + 10 Box Jumps

Athlete Notes:
-Aim for 75%-80% of your 1RM Front Squat
-The transition to each movement (Front Squat to Back Squat and then Back Squat to Box Jump) should be quick, no more than 4 seconds

WOD - 4 rounds, 18 min

3 minute AMRAP:
4 Ring Dips
5 Renegade Rows
6 Dual Dumbbell Lunges

Rest 1:30 minutes between rounds

L3: 50/35lb
L2: 40/25lb (RX)
L1: 30/20lb

Score = Total Reps


Tuesday
Conditioning
Bike Sprints + Hollow Rock

16 min EMOM
Min A: 20 second Bike Sprint, 25 second recovery pace, 15 seconds to switch
Min B: 45 second Hollow Rock, 15 seconds to switch

Use the first round as your gauge. From there, rachet up or down as needed and try to maintain that pace.

WOD – 7 rounds for time, 18 min cap

250/200m Row
7 Pull-Ups
14 Dumbbell Snatch / 7 Barbell Snatch

L3: 70/50lb or 115/75lb BB
L2: 50/35lb DB or 95/65lb BB (RX)
L1: 35/25lb DB or 75/55lb BB

Score = Time


Wednesday
Strength
Bench Press

Complete a 6x4 at 80% of your 1RM, resting for at least 2:00 minute between sets.

WOD – 7 rounds of 1:30 minutes on / 1:00 minute off
5 Hang Power Cleans
4 Push Press
3 Thrusters
Max Burpee over bar in remaining time

Increase weight every other round.

L3: 115/75lb starting weight
L2: 95/65lb starting weight (RX)
L1: 75/55lb starting weight

Score = Max weight moved on last round


Thursday
Strength
Deadlift

Complete a 5x3 at 80% - 85% of your 1RM, taking ample rest in between sets.

WOD - 5 rounds, 25 min

Every 5:00 minutes, compete the following:
200m Run
14 Kettlebell Swings
12 Sit-Ups
10 Kettlebell Box Step-Ups
200m Run*

*If there are 2:00+ minutes remaining as you head into your second 200m run, grab a Medball.

Athlete Notes:
If you are planning to do the Open workout tomorrow and want to ensure that you are fresh, move slowly through today’s workout and go a but lighter than normal.

L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb

Score = Slowest round


Friday

OPEN Workout 25.1