WARRIOR FITNESS WODS
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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
03 01-07 21
03-01
‘Grettel’
10x Rounds
3x Push Press (use 2xDBs or Barbell)
3x Push-ups
3x Burpees
FINISHER
2:00 Max Reps Sit-ups
2:00 Rest
2:00 Plank (do the best you can, accumulate the time in plank)
03-02
STRENGTH WORK FIRST
3-5-7-5-3
Thrusters 95#/65#
Scale accordingly
4x Rounds
200m Run/Walk
10x Single Arm ALT DB Snatch
10x V-ups / Sit-ups
03-03
8:00 AMRAP
5x Burpees
5x Deadlift
5x Push-Ups (Feet Elevated)
FINISHER
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest
03-04
50-40-30-20-10
Jump Rope Singles (2:1)
Sit-Ups
*After each ODD round of “ANNIE” 50/30/10, complete 1 round of “KELLY”
**No additional work in the EVEN rounds.
1 Round of KELLY…
400m Run
30x Box Step Ups
20x Wall Balls
03-05
30:00 AMRAP
10x KB Deadlift #AHAP
10x Push-ups
10x Push Press 45#/35#
20x Air Squats
10x Jumping Squats
30x Farmer Carry 100m
03-06 & 07
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
02 22-28 21
02-22
20:00 AMRAP
20x Plate Squats (hold out in front)
10x Push-ups (hands on plate)
10x Squat Jumps (hands on plate when in down position)
10x Plate Sit-ups
10x Plate Russian Twist
20x Mountain Climbers (hands on plate)
*Plate = 25#/10#
**If you don’t have a plate, just do the same movements without one 🙂
FINISHER
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
02-23
20-16-12-8-4
DB Snatch #AHAP
Burpee Over the DB (scale: Burpee or Push-ups)
FINISHER
4x Rounds
10x Bicep Curls
10x Hammer Curls
10x Shoulder Pres
10x Front Squat
10x Thruster
2xDB’s #AHAP
02-24
5 Rounds for time:
DT
12 Deadlifts w/KB
9 Hang Power Cleans w/2xDB
6 Push Jerks w/2xDB
*Make the KB and DB’s a moderate weight.
FINISHER
Run 600-800m (moderate pace)
02-25
15:00 AMRAP
1x Burpee
2x Air Squat
2x Burpee
4x Air Squat
3x Burpee
8x Air Squat
etc…
02-26
12:00 EMOM
10x Goblet Squat + 5x Push-ups
**Every other minute do Air Squats instead of Goblet Squats
FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs
02-27 Active Recovery Day
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
02-28
~Rest Day~
02 20&21 21
Active Recovery Day
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
021921
‘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)
*https://youtu.be/dtVD2MPp9Ao
FINISHER
4x 10x DB Push Press
4x 10x RKBS #AHAP
3x 10x V-ups (or Sit-ups)
![7117-aXcMCzhk - Warrior Mindset](https://i0.wp.com/warriormindset.us/wp-content/uploads/2021/02/7117-aXcMCzhk.jpg?resize=543%2C305&ssl=1)
021721
3x Rounds
400m Run or 1:30 of Jump Rope
21-15-9
Burpees
Air Squats
Sit-ups
021621
5x Rounds
25x Sit-ups
20x Push-ups
10x Leg Raises
10x 4ct Supermans
10x 4ct Arm-haulers
FINISHER
1 Mile Run/Jog
021521
For Time
Rnd 1:
10x Burpees
Rnd 2:
20x Push-ups
10x Burpees
Rnd 3:
30x V-ups
20x Push-ups
10x Burpees
Rnd 4:
40x Lunges
30x V-ups
20x Push-ups
10x Burpees
Rnd 5:
50x Air Squats
40x Lunges
30x V-ups
20x Push-ups
10x Burpees
FINISHER
21-18-15-12-9-6
Single Arm Bent Over Rows (left arm)
Single Arm Bent Over Rows (right arm)
Overhead Tricep Extensions (both arms)
021421
Active Recovery Day
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
021321
Rest day…
021221
WARM UP
~5:00 Cardio
then
~10:00 Mobility
WORKOUT
‘FURIOSA’
LVL1 = 5x Rounds, LVL2 = 7x Rounds
20:00 CAP
20x Mountain Climbers (2x=1)
10x Push-ups
2x Raised Leg Push-ups
20x Left+Right Punches (Shadow boxing)
20x Air Squats (with your guard up)
10x Burpees
10x Alt Raised Leg Glute Bridges
10x Sit-ups
![furiosa - Warrior Mindset](https://i0.wp.com/warriormindset.us/wp-content/uploads/2021/02/furiosa.jpg?resize=578%2C343&ssl=1)
012221
WARM UP
~5:00 Cardio
then
~10:00 Mobility
WORKOUT
Wolverine
10-9-8-7-6-5-4-3-2-1 (For Time)
Push-Press 95#/65#
Burpee Box Jumps / Step-ups
Or Alt
10-9-8-7-6-5-4-3-2-1 (For Time)
Push-Press 2xDB #AHAP
Push-up to a Step-up (Box or Plates)
![wolverine-126214_n5gc - Warrior Mindset](https://i0.wp.com/warriormindset.us/wp-content/uploads/2020/12/wolverine-126214_n5gc.jpg?resize=655%2C315&ssl=1)
012121
WARM UP
~5:00 Cardio
then
~5:00 Mobility
WORKOUT
“DOPE DIANE”
3x Rounds for Time:
21x Burpee Over Bar
15x Deadlifts 225#/155#
9x Handstand Push Up
or ALT
3x Rounds for Time:
21x Burpees
15x Deadlifts KB or whatever you can Deadlift
9x Push Up (make as difficult as possible)
**FINISHER**
4×10 Glute Bridges w/Weight
3×10 Bent Over Rows (2xDBs)
3×10 Floor Press (2xDBs)
012021
WARM UP
~5:00 Cardio
then
~5:00 Mobility
WORKOUT
21-15-9
Burpee
Sumo Deadlift High Pull 1xKB #AHAP
Push-Press 2xDB or Barbell Only
011921
WARM UP
~5:00 Cardio
then
~5:00 Mobility
WORKOUT
For Time:
30x Thrusters Barbell or DB
30x Wall Balls
30x Burpees
**STRENGTH AFTER WOD**
3×8 Front Squat w/2xDB
3×8 Shoulder Press w/2xDB
3×8 French Curls w/2xDB
3×8 Curls w/2xDB
*All weight is #AHAP
*Should be able to complete in 20:00
011521
WARM UP
~5:00 Cardio
then
~5:00 Mobility
WORKOUT
“Deck of Cards”
Spades – Air Squats
Clubs – Push-ups
Hearts – Sit-Ups
Diamonds – Burpees
**Pull each card out of a shuffled deck, each # of the card matching the suit is the amount of reps you do. Pull one last card, # of that card is the amount of rounds you do. Get after it…
FINISHER
3-5×10 Slam Ball + Burpee (LVL1=3)
Rest 30sec between sets
2x 1:00 Plank (each arm)
Rest 30sec between sets
3×12 v-ups
Rest as needed between
011421
WARM UP
~5:00 Cardio
then
~10:00 Mobility
WORKOUT
![captain - Warrior Mindset](https://i0.wp.com/warriormindset.us/wp-content/uploads/2020/12/captain.jpg?resize=307%2C164&ssl=1)
CAPTAIN AMERICA
20x Plate Squats
10x Push-ups
20x High Knees – 1x Tuck-Jump every 10x
1:00 Plank
10x Plate Sit-ups
20x Mountain Climbers
10x Plate Russian Twist
*Plate = 25#/10#
**L3 5 rounds, L2 3 rounds
011321
WARM UP
~5:00 Cardio
then
~10:00 Mobility
WORKOUT
REAPER ‘SHORT’ CARD
5x Rounds – KB/DB WOD
30x KBS
30x Snatch (15x each arm)
30x Push-press (15x each arm)
10x Thrusters (each arm)
10x Burpees
011221
WARM UP
~5:00 Cardio
then
~5:00 Mobility
WORKOUT
STRENGTH
Deadlift 5-5-5-5-5 @ 75% of your 1-rep max (if you can)
5x Rounds
4 Cone ~50′ Shuttle Sprint
10x Bent Over Row
10x Thruster
*Barbell = 45#/35#
011121
WARM UP
~5:00 Cardio
then
~5:00 Mobility
WORKOUT
5:00 AMRAP
10x 2xDB/KB Front Squat
5x/Side DB/KB 1/2 Get Ups
10x 2xDB/KB Shoulder Press
2:00 Rest
4:00 AMRAP
10x 2xDB/KB Front Rack Lunges
5x/Side DB/KB Snatch
10x DB/KB Goblet Squat
2:00 Rest
3:00 AMRAP
8x Push-ups
10x/Side High Knees
20x/Side Mountain Climbers
FINISHER
3x Rounds
1:00 Plank
1:00 Wall Sit