03 29 – 04 04 21

03 29 – 04 04 21

03-29

For Time

10x Burpees

20x Push-ups
10x Burpees

30x V-ups
20x Push-ups
10x Burpees

40x Lunges
30x V-ups
20x Push-ups
10x Burpees

50x Air Squats
40x Lunges
30x V-ups
20x Push-ups
10x Burpees

03-30

4x Rounds
10x Bicep Curls
10x Hammer Curls
10x Shoulder Pres
10x Front Squat
10x Thruster
2xDB’s #AHAP

Then

3x 1:00 Wall Sit
Rest :30 between sets

3x 1:00 Plank
Rest :30 between sets

3×12 v-ups
Rest as needed between

03-31

3x Rounds
400m Run
21-15-9
Burpees
Goblet Squats #AHAP
Sit-ups

Then…

400m KB/DB ‘Suitcase’ Farmer Carry AHAP#
2:00 Rest
400m KB/DB ‘Suitcase’ Carry AHAP#

04-01

16-14-12-10-8-6-4
Sit Ups
Single Arm DB Devil Press #AHAP
*30x Double Unders after each round. (3:1 Singles)

04-02

8:00 AMRAP
8x Push-ups
2-4-6-8-10-… -> Air Squats

Then…

4x Rounds
10x Bicep Curls
10x Hammer Curls
10x Shoulder Press
10x Front Squat
10x Thruster
2xDB’s #AHAP

04-03 & 04

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

Rest Day (opposite day to the AR day)

03 29 – 04 04 21

03 22-28 21

03-22

15:00 AMRAP
10x Ground to OH w/Plate 35#/25#
10x Squats w/Plate 35#/25#
10x OH Press w/Plate 35#/25#
10x Burpee
Run 200m
**Try to do the first 3 “plate” movements unbroken and “back2back2back”

5:00 Rest “Minimum”

3 Sets Each of 1:00 / 1:00 Rest
Max Sit-ups
Max Push-ups
1:00 Plank

03-23

4x Rounds (30:00 CAP)
200m Run
25x RKBS #AHAP
20x Goblet Squats #AHAP
15x KB Lunges
10x Push-ups
5x Pull-ups

03-24

15:00 AMRAP
15x Burpees (alt = 10 push-ups + :30 plank)
15x Push Press
20x Russian Twist w/plate 25#/10#
*Choose a weight for the Push Press that will challenge you!
*A little heavier than normal so you might want to break the push press but won’t because you are a badass ?

~ Rest 3:00 min ~

4x Rounds
10 x 1 arm dumbbell high pull with 2 sec negative (right arm)
10x 1 arm dumbbell high pull with 2 sec negative (left arm)
:30 sec hold dumbbell overhead alt sides
1:00 Rest
*Choose a weight for the DB that will challenge you!

03-25

4x Rounds
6x Push-ups + DB/KB Deadlift
6x Lunges or 12x Air Squats
*Choose weight for the DB/KB that will challenge you!

~ Rest 5:00 min ~

4x rounds
200m Run
20x Ground to Overhead w/Plate
20x Lunges or Air Squats

03-26

The CrossFit Open Workout will be programmed for today
https://games.crossfit.com/open

03-27 & 28

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

Rest Day (opposite day to the AR day)