05 03 – 05 09 21

05 03 – 05 09 21

05-03

30x Air Squats
30x Sit-ups
30x Thrusters 45#/35#                                  

1:00 Rest…

30x Air Squats
30x V-ups
30x Thrusters 45#/35#  

1:00 Rest…

30x Air Squats
30x Push-ups
30x Thrusters 45#/35#  

05-04

4x Rounds
40x Double Unders (3:1 Singles)
10x Devil Press (2xDB)

Rest 3:00

4x Rounds
10x Single Arm DB Thrusters
10x Burpee over DB

05-05

STRENGTH FIRST
3×15 Plate Ground to Overhead #AHAP
3×15 2xDB Russian Deadlift (RDL) or use Barbell 45#/35#
3×10 2xDB Shoulder Press
3×10 2xDB Lateral Raises
3×10 1xDB French Curls
3×10 2xDB Shrugs (Go Heavy)

WOD
8x Rounds
5x Front Squat
10x Push-Press
2xDB = Medium Weight
*Use same # for both lifts

05-06

‘HEIDI’

23:00 AMRAP
23x Air Squats
23x Push-ups
23x KBS 25#/15#
23x Jumping Lunges
23x Sit-ups
23x Box Jumps 24″/20″

Dedicated to Royal Canadian Mounted Police Constable Heidi Stevenson who died on April 19, 2020, while protecting others during a mass shooting that took place in the Canadian province of Nova Scotia.⁠
The rep scheme signifies the number of years she served in the force.⁠

05-07

5:00 AMRAP each set
(3:00 rest between sets)
Set 1: 5x step-ups (20″ box or plates), 7x v-ups / Sit-ups
Set 2: 5x push-ups, 7x goblet squats
Set 3: 5x ring-rows, :30 plank

05-08/09

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

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05 03 – 05 09 21

04 26 – 05 02 21

04-26

25-20-15-10-5
Devil Press w/2xDB
*Between Each Round*
12x DB Deadlifts w/2xDB
12x Hang Clean & Jerk w/2xDB

RX = 50#/30#

FINISHER
800m Run

04-27

1 Mlle Run
50x Thrusters 45#/35#
25x Push-ups

04-28

5x Rounds
200m Run
10x Deadlift
5x Hang Power Clean
5x Push-Press

RX = 115#/95#

FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups

04-29

5x Rounds
5x DB Renegade Rows
5x Push-Ups
10x DB Single Arm Thrusters
5x Push-Ups
15x KB Goblet Squats
5x Push-Ups
20x KB Swings
5x Push-Ups

FINISHER
3x Rounds
8x 1xDB Overhead Hold Lunges (R)
8x DB Facing Burpees
8x 1xDB Overhead Hold Lunges (L)
8x V-ups

04-30

12:00 EMOM
Min 1: 90x Jump Rope Singles
Min 2: 20x Sit-ups
Min 3: 10x Burpees

2:00 Rest

12:00 EMOM
Min 1: 90x Jump Rope Singles
Min 2: 10x Push-ups
Min 3: 10x V-ups

FINISHER:
3:00 Plank

05-01/02

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

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05 03 – 05 09 21

04 19 – 04 25 21

04-19

‘PUBG’
EMOM for As Long As Possible
1 Double-DB Devil Press
1 Double-DB Clean & Jerk
1 Single-arm-DB Snatch
*Add 1 rep to each movement every minute(1-1-1 then 2-2-2 then 3-3-3 etc…)
**DB = #AHAP

FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups

04-20

‘THE HULK’
12:00 AMRAP
5x Front Squats 135#/95#
7x Box Jumps 30″/24″
10x KBS 75#/55#

FINISHER
800m Run/Jog/Walk

04-21

STRENGTH
Tempo Goblet Squats 5×5
3 sec down, 3 sec hold, fast up
Go as heavy as you can

WORKOUT
10-9-8-7-6-5-4-3-2-1
Pull ups
Box-Jumps
Push-Press 95#/65#
Air Squats
Push-ups

04-22

“HELL’s LADDER”
25:00 CAP

100x Jump Rope
10x Burpees

100x Jump Rope
10x Burpees
15x Push-ups

100x Jump Rope
10x Burpees
15x Push-ups
50x Alt Lunges

100x Jump Rope
10x Burpees
15x Push-ups
50x Alt Lunges
50x Sit-ups

100x Jump Rope
10x Burpees
15x Push-ups
50x Alt Lunges
50x Sit-ups
75x Air Squats

04-23

50x Alt DB Snatch #AHAP
30x Burpees

2:00 Rest…

30x Burpees
50x Alt DB Snatch #AHAP

04-24/25

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

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05 03 – 05 09 21

04 12 – 04 18 21

04-12

CAPTAIN AMERICA
5x Rounds
20x Plate Squats
10x Push-ups
20x High Knees – 1x Tuck-Jump every 10x
200m Run
10x Plate Sit-ups
20x Mountain Climbers
10x Plate Russian Twist
*Plate = 25#/10#
**L1 3 rounds, L2 5 rounds

04-13

BLACK WIDOW
15:00 AMRAP
10x Shadow Box: Front Kick + Punches (left+right+hook+uppercut)
10x Push-ups
10x 180 Squat Jumps
10x Burpees (W/O Push-up)
10x Mountain Climbers
10x Leg Throughs (All fours to single leg through)

04-14

WINTER SOLDIER

15:00 AMRAP
20x Goblet Squats (55#/35#)
200m Single Arm KB Farmer Carry

*Change Arms @ ~100m

**KB = AHAFP (*Coach's Choice)

3:00 Rest Then

15:00 AMRAP
200m Run
20x Alternating “hand on” Plate Push-ups
200m Plate Carry
20x Ground To Overhead with Plate

*Plate = 45#/35#

04-15

WANDA VISION
5:00 AMRAP each set (3:00 rest between sets)
Set 1 “VISION”: 5x Box Jumps, 7x Toes-to-Bar (High Knees)
Set 2 “SCARLET WITCH”: 5x Goblet Squats (55#/35#), 7x Push-ups
Set 3 “AGATHA”: 5x Pull-ups, 7x Wall Balls (20#/12#)

*FINISHER*
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest

04-16

THANOS

25:00 AMRAP
6x “Thanos Complex”
Power Clean + Push Press + Front Squat 115#/75#
**If not RX then use lowest weight you can handle out of 3 movements
1x 200m Single Arm KB Carry (75#/55#)
*Change Arms @ ~100m
6x Bar Facing Burpees

04-17 & 04-18

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

Rest Day (opposite day to the AR day)

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05 03 – 05 09 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)

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05 03 – 05 09 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)

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