WARRIOR FITNESS WODS

Get the daily workouts in your inbox.

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

Print Friendly, PDF & Email

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

Print Friendly, PDF & Email

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

Print Friendly, PDF & Email

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

Print Friendly, PDF & Email

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

Print Friendly, PDF & Email

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

Print Friendly, PDF & Email

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

Print Friendly, PDF & Email

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

Print Friendly, PDF & Email

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

Print Friendly, PDF & Email

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

Print Friendly, PDF & Email

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

Print Friendly, PDF & Email

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

Print Friendly, PDF & Email

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

Print Friendly, PDF & Email

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

Print Friendly, PDF & Email

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

Print Friendly, PDF & Email

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)

Print Friendly, PDF & Email

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)

Print Friendly, PDF & Email

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)

Print Friendly, PDF & Email

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)

Print Friendly, PDF & Email

03 08-14 21

03-08

Atalanta
4x Rounds (~30:00 to complete)
400m Run
20x Hand Release Push-Up
20x Sit-Ups
2:00 Rest

*Greek huntress and an exceptional athlete. She was also a favorite of the goddess Artemis because of her survival instinct, impressive skills, courage and noble character. Atalanta was known for her equality to men when it came to hunting or athletic accomplishments.

03-09

8 Sets of Each Tabata (:20 work :10 rest)
Tabata 1: Ground to Overhead w/Plate
2:00 Rest
Tabata 2: Alt Legs V-up
2:00 Rest
Tabata 3: OH Plate Lunges
2:00 Rest
Tabata 4: Box Step-ups 20″
2:00 Rest
Tabata 5: Jump Rope Singles

03-10

STRENGTH
Thrusters 3-5-7-5-3

12:00 EMOM
2x DB’s #AHAP
4x Front Squat
6x Bent Over Rows
4x Push-ups

03-11

For Time
1 Mile Run
30x Clean & Jerks
15x Box Jumps OR 20x Box Step-ups
[30:00 Cap]

03-12

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

03-13 & 17

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

Print Friendly, PDF & Email