WARRIOR FITNESS WODS

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08-02 to 08-08

08-02

10-8-6-4-2
Bar Facing Burpees
Deadlift 115#/85#

FINISHER
4×20 Box Step-ups 20″
3×10 Bent Over Rows (2xDBs) #AHAP
3×10 Floor Press (2xDBs) #AHAP

08-03

‘HELEN’
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

FINISHER
5×3 Shoulder Press @75%
5×3 Push Press @ 85%

08-04

For Time
50x Wall Balls
50x TTB
50x Clean & Jerk 95#/65#
30x Wall Balls
30x TTB
30x Clean & Jerk 95#/65#

08-05

1 Mile Run

into…

10:00 EMOM
Min 1: 1 Burpee
Min 2: 3 Burpee
Min 3: 3 Burpee

Min 10: 10 Burpee

FINISHER
400m DB Farmer Carry AHAP#
2:00 Rest
400m DB Farmer Carry AHAP#

08-06

4x Rounds
10x 1xDB Overhead Hold Lunges (R)
10x Push-ups
10x 1xDB Overhead Hold Lunges (L)
10x V-ups

08-07 to 08

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

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07-26 to 08-01

07-26

800m Run
into…

4x Rounds
21x Push-ups
14x Front Rack Lunges (Barbell Only 45#/35#)
7x Hang Power Cleans (Barbell Only 45#/35#)

into…
800m Run

07-27

4x Rounds
15x 2xDB Deadlifts
12x 2xDB Clean & Jerk
9x 2xDB Front Squat
6x 1xDB Snatch
1:00 Rest

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

07-28

6x Rounds

Rounds 1, 3, 5
400m Run
15x KBS
8x Pull-ups

Rounds 2, 4, 6
15x Wall Balls
30x Double Unders
6x HSPU

07-29

50x Wall Balls
2:00 Plank
50x Alt DB Snatches
2:00 Wall Sit
50x Alt DB Snatches
2:00 Plank
50x Wall Balls

*planks/wall sit is ‘accumulated’ time, so break when needed

07-30

10-9-8-7-6-5-4-3-2-1 (For Time)
Push-Press 95#/65#
Bar Facing Burpee

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

07-31 to 08-01

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

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07-19 to 07-25

07-19

15:00 AMRAP
10x Deadlifts
10x 2xDB Push Press
200m Run

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

07-20

For Time
50x Goblet Squats
25x 2xDB Push Press
400x Jump Rope Singles
25x 2xDB Push Press
50x Goblet Squats

07-21

25:00 AMRAP
400m Run/Jog/Walk
30x Sit-ups
15x 2xDB Clean & Jerk
10x Ring Rows

FINISHER
3×10 V-ups
2×1:00 second Single Leg Plank

07-22

GOKU vs. VEGETA

GOKU
4x Rounds:

5x 1-Arm Devil Press (50|35#)
10x 1-Arm DB Overhead Lunge
15x 1-Arm DB Push Press

Straight into…

VEGETA
For Time:

20x 1-Arm Devil Press
40x 1-Arm DB Overhead Lunge
60x 1-Arm DB Push Press

*Reps do not need to alternate sides but should be split evenly between right and left.

07-23

Every 4:00 x 4 Rounds
30x Double Unders (3:1 Singles)
200m Run
15x Wall Balls

*Rest remainder of time under 4:00

07-24 25

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

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07-12 to 07-18

07-12

5-15-5
Burpees
Pull-ups

3:00 Rest

5-15-5
Burpees
Push-ups

07-13

5x Rounds
6x Front Squat (from floor)
15x Burpee Box Step Ups @20″
1:00 Rest

07-14

3x Rounds
12x DB Thrusters #AHAP
15x Push-ups
20x KBS #AHAP
100x Jump Rope (singles)
10x Ball Slams

FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs

07-15

3x Rounds
12x 2xDB Hang Cleans #AHAP
10x 2xDB Bent Over Rows #AHAP
8x Goblet Squats
4x Turkish Get-up (Go Light)

Then…

400m DB Farmer Carry AHAP#

2:00 Rest

400m DB Farmer Carry AHAP#

07-16

Goblet Squats
5-5-5-5-5
*Choose a weight that is heavy but one you can do 5 reps in a row without stopping with.

4x Rounds
100x Jump Rope Singles
20x Sit-ups
20x Air Squats
10x Push-ups
200m Run

07-17 18

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

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07-05 to 07-11

07-05

5-15-5
Burpees
Pull-ups

3:00 Rest

5-15-5
Burpees
Push-ups

07-06

18x Dumbell Thrusters
200m Run
15x Dumbell Thrusters
200m Run
12x Dumbell Thrusters
200m Run
9x Dumbell Thrusters
200m Run
6x Dumbell Thrusters
200m Run
3x Dumbell Thrusters

07-07

3x Rounds
1:00 Shoulder Hold Lunges
1:00 Toe Taps on Ball
1:00 Wall Balls
1:00 Skaters
1:00 Plank Hold

FINISHER
2x 1:00 side plank (1x each side)
Rest :30 sec between sets

2x 1:00 one arm weighted plank (1x each arm)
Rest 1:00 between sets

3×12 v-ups
Rest as needed between sets

07-08

5x Rounds
10x 2xDB Hang Cleans
15x No Push-up Burpee
20x Box Step Ups
30x Air Squat

07-09

3x Rounds
5x Inch Worm Push-ups
10x Air Squats
10x Toe-touches ‘Windmill’

into…

3x Rounds
8x Barbell Good Mornings
10x Push-ups to Down dog
12x Cossack Squats

into…

5-4-3-4-3-2
2xDB/KB Front Squats

into…

3x Rounds
20x Goblet Squats
20x Hand Release Push-ups

07-10 11

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

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06-28 to 07-04

06-28

OPERATION RED WINGS MEMORIAL WOD
https://murphsealmuseum.org/about/operation-red-wings/

5x Rounds
28x push-ups
28x sit-ups
28x slamballs *heaviest load possible
28x overhead walking lunges 45#/35# plate
28x deadlifts 135#/95#
28x kettlebell swings 55#/35#

06-29

20-19-18-17-16-15-14-13-12-11-10
Push Press 2xDB AHAP#
Goblet Squat AHAP#

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

06-30

5k Run

07-01

1x Clean
1x Shoulder to Overhead
1x Front Squat
1x Shoulder to Overhead

8x Rounds 155#/105#

*Barbell movements are completed as a ‘complex’ – do not take hands off of the bar until all movements are complete.
**Scale to barbell weight you can complete, or use 2x DB’s

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

07-02

4x Rounds
15x Pull-ups
15x Deadlift 155#/105#
400m Run

07-03 04

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

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06-21 to 27

06-21

5x Rounds
5x Push-ups
10x Goblet Squats
15x Sit-ups
20x Air Squats
400m Run

06-22

20-20-15-15-10-10-5-5
Crunches
V-Ups
Leg Raises
Mountain Climbers
Plank Shoulder Taps

06-23

3x Rounds (18:00)
1:00 Slam Balls
1:00 Sit-ups w/Plate 25#/10# (sit-ups)
1:00 Box Jump 24″/20″ (step-ups)
1:00 KBS #AHAP
1:00 Goblet Squat #AHAP
1:00 Rest

06-24

Tabata(s)(12:00)
16x Rounds :20s work :10s rest
Alternate Between: Hand Release Push-ups & Sit-ups

(WOD 20:00)
5x Rounds :40s Work / :20s Rest
Alt DB Snatch
DB Overhead Hold Lunges
Double Unders / Singles
Plank
*Use a DB weight you can complete 10x DB Snatch unbroken with

06-25

3x 5:00 Rounds (15:00)
10x DB Single Arm (L) Push-press #AHAP
10x DB Single Arm (R) Push-press #AHAP
10x Push-ups
200m Run
*Rest remainder of time under 5:00
**Use a DB weight you can complete 10x unbroken with

3x Rounds (Remainder of Class)
20x Box Step-ups with DB #AHAP
200m Single Arm (L) Farmers Carry #AHAP
200m Single Arm (R) Farmers Carry #AHAP

06-26 27

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

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06-14 to 20

06-14

10-9-8-7-6-5-4-3-2-1
DB Alternating Curls
DB Renegade Rows
DB Bent Over Rows
DB Russian Twists
DB Goblet Hold Lunges
DB Clean & Jerks

06-15

30:00 AMRAP
10x Pull Ups
9x Sit-ups
8x Jumping Air Squats
7x Push Ups
6x Jumping Jacks
5x Box Jumps
400m Run

06-16

5x Rounds
5x Burpees
10x Single Arm KB/DB Thrusters Left
5x Devil Press
10x Single Arm KB/DB Thrusters Right

06-17

800m Run

Then…

5x Rounds
10x Wall Balls
10x Push-press 2xDB or Barbell
5x Burpee Box Jump Overs (or Burpees then Box Jumps)

06-18

20-20-15-15-10-10-5-5
V-Ups
Leg Raises
Mountain Climbers
Plank Shoulder Taps
Flutter Kicks (x4)

06-19 20

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

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06-07 to 13

06-07

30:00 AMRAP
10x Burpees
3x Deadlifts 155#/105#
10x Push Ups
3x Deadlifts 155#/105#
10x Air Squats
3x Deadlifts 155#/105#
400m Run

06-08

20-20-15-15-10-10-5-5
Box Jumps 20″
KB Swings 55#/35#
Push-ups
KB Goblet Squats 55#/35#

06-09

4x Rounds
1:00 Work + :20 Rest
1) Box Jumps or Step-ups
2) DB/KB Snatch
3) Row (max cals)
4) Battle Ropes
5) KB Deadlifts (2x KB)
6) Goblet Squats

06-10

30:00 AMRAP
30x Air Squats
25x Sit-ups
20x Push Ups
15x Push-Press 2xDB AHAP#
10x Burpees
5x Pull Ups
200m Run

06-11

25:00 AMRAP
10x KB Russian Twists
10x Ring Rows or Inverted Row
10x 1/2 Turkish Get up (Turkish sit-ups) / Per-side
10x Hand Release Push-ups
10x KB Around the Head
10x KB Goblet Squats

06-12 13

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

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05 31 – 06 06 21

05-31

10-9-8-7-6-5-6-7-8-9-10
Air Squats
Sit-ups
Lunges
*Hold a :100 plank after each ‘even’ number round.

06-01

‘JOHNNY BRAVO’
100 Push Press (95#/55#)
Perform 5x Deadlifts Every Time You Break*
*Resting in the front rack for more than 3 seconds qualifies as breaking 😈

06-02

‘HELEN-ISH’
6x Rounds

Rounds 1, 3, 5
400m Run
15x KBS
8x Pull-ups

Rounds 2, 4, 6
15x Wall Balls
30x Double Unders
6x HSPU

06-03

5x Rounds
8x Alt DB Snatches
24x Double Unders

Into…

5x Rounds
4x 2xDB Thrusters
12x Burpees

06-04

20:00 EMOM
MIN 1: 200m
Run MIN 2: 10x Burpees

06-05 06

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

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05 24 – 30 21

05-24

10:00 AMRAP
25x Wallballs
25x Toes-to-Bar / Hanging Knee Raises / V-ups
200m Farmers Carry KB/DB #AHAP

Rest 2:00

10:00 AMRAP Repeat
Rest 1:00

05-25

4x Rounds
10x Burpees
10x Single Arm KB/DB Thrusters Left
10x Burpees
10x Single Arm KB/DB Thrusters Right

05-26

50-40-30-20-10
Air Squats
Sit-ups
Push-ups
*400m run between rounds

05-27

‘DEADBOLT’
21-15-9
2xDB Push Press #AHAP
Burpee

05-28

30:00 AMRAP
10x Goblet Squats
4x Turkish Get Ups
10x KB Lunges
4x Turkish Get Ups
10x KB Deadlifts
4x Turkish Get Ups

05-29/30

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

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05 17 – 05 23 21

05-17

3x Rounds
:40 on / :20 off
Max Down Dog Alt Toe Touches
Side Plank Left
Side Plank Right
Rest

Then…

3x Rounds
:40 on / :20 off
Max Down Dog Alt Toe Touches
Plank
V-ups
Rest

Then…

50′ Walking KB Overhead Hold Lunges

05-18

10:00 AMRAP
8x Sumo DL High Pull 95#/65#
8x Burpee over Bar

3:00 Rest

12:00 AMRAP
200m Run
10x Push-ups

3:00 Rest

8:00 AMRAP
400x Jump Rope Singles
Max Reps Push-press 45#/35# Bar

05-19

**All reps with DBs / Change weight# as needed

5×10 Russian Deadlift
5×20 Lateral Raises – Standing up
4×25 Goblet Squat
4×25 Floor Press
4×25 Seated Overhead Press
4×25 DB Rows
4×25 Lateral Raises – Bent over
4×25 Hammer Curls
4×25 French Curls – single DB
4×25 Shrugs

05-20

4x Rounds
10x Burpees
10x Single Arm KB/DB Thrusters Left
10x Push-ups
10x Single Arm KB/DB Thrusters Right

05-21

‘SEALFIT CHIPPER’
30:00 CAP
800m Run
90x Double Unders
80x Squats
70x Sit-ups
60x Shoulder Press (45#/35#)
50x Step-ups (20″)
40x Push-ups
30x Lunges
20x Burpees
10x Pull-ups
5x Diamond Push-ups

05-22/23

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

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05 10 – 05 16 21

05-10

‘BONNIE & CLYDE’

30-24-18-12-6
Alt Arm DB Snatch 50#|35#
6-12-18-24-30
Box Step-ups 20″

FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs

05-11

800m Run
50x Thrusters 45#/35#
30x Pull-ups

05-12

‘BIRDS OF PREY’

From 0-8:00
3x Rounds
10x Burpee Over Bar
10x Push-Press

From 8:00-16:00
3x Rounds
10x Burpee Over Bar
10x Thrusters

From 16:00-24:00
3x Rounds
10x Burpee Over Bar
10x Front Squats

From 24:00-25:00
AMRAP Push-Press

Rx = 95″/65#

05-13

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

Then…

2x Rounds
50x Jump Rope + 40x Air Squats
50x Jump Rope + 20x Push-Ups
50x Jump Rope + 50x Shoulder Taps while in top of plank position
50x Jump Rope + 12x Burpees

05-14

3x Rounds
15x DB Deadlifts
15x DB Hang Cleans
15x DB Push-press
30x Alt Lunges (No DB’s)

05-15/16

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

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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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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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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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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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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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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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03 15-21 21

03-15

Alternating one-arm devil’s power snatch into push jerk

30x Per Side

Movement Example

03-16

20:00 AMRAP
5x Burpee Broad Jumps
10x Barbell Push-press 45/35
15x Push-Ups
20x Air Squats
25m Bear Crawl
200m Run

03-17

‘Helen’
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups (use band, or ring rows/inverted row)

03-18

5:00 AMRAP each set (3:00 rest between sets)
Set 1: 5x box jumps (24″/20″), 7x toes to bars
Set 2: 5x push-ups, 7x goblet squats (55#/35#)
Set 3: 5x pull-ups, 7x burpees

*Scale movements as needed: box jumps to step ups, pull-ups to ring rows.

03-19

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

03-20 & 21

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

Rest Day (opposite day to the AR day)

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