Workouts

AMRAP 40 minutes:
400m Sandbag Carry
10 Banded Shoulder Press L
10 Banded Shoulder Press R
10 Banded Good Mornings
10 Strict Toes to Bar
800m Run
24 Mar WOD
E2M for 30 min.:
1 Clean
2 Jerks
24 Mar Oly
Open WOD 19.5
23 Mar WOD
E2M for 30 min.:
1 Snatch
2 Overhead Squats
23 Mar Oly
With a buddy:
3 rounds for time of:

30 body-weight floor presses
40 single-arm rows, left arm
40 single-arm rows, right arm
1,000-meter row

Men: 20 kg. dumbbell
Women: 15 kg. dumbbell
22 Mar WOD
Lift:
Deadlift
4-4-4-4-4

Pump:
50 Banded Push Ups
100 Banded Biceps Curls (red)
200 Flutter Kicks
22 Mar Arnold
In 45 minutes:
Run for max. meters
21 Mar WOD
400 meter Sandbag Carry AFAP

3-5 Rounds:
30 meter Sled Drag Backwards AHAP
15/10 Cal. Assault Bike/Row
20 Mar WOD
For time:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats
19 Mar WOD
3 rounds for time of:

15 power snatches 43/30 kg.
15 thrusters
18 Mar WOD
Handstand practice for 12 minutes

L-sit practice for 12 minutes

Stretch for 12 minutes
17 Mar WOD
EMOMx20:
1-10: High Hang Snatch
11-20: Hang Snatch

EMOMx5:
3 TnG Hang Snatches @ 50%
17 Mar Oly
Open WOD 19.4
16 Mar WOD
EMOMx20:
1-10: High Hang Clean
11-20: Hang Clean

EMOMx5:
3 TnG Hang Cleans @ 50%
16 Mar Oly
3 rounds for time of:

7 strict muscle-ups
50 squats
1,000-meter row/800-meter run
15 Mar WOD
Lift:
Bench Press
4-4-4-4-4

Pump:
2 sets:
15-20 Sandbag Sit Ups
15-20 DB Hammer Curls

2 sets:
20 DB Bent over Fly's
20 DB Upright Row
15 Mar Arnold
CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
14 Mar WOD
3 rounds for time of:

1,000-meter row/800-meter run
15 hip-back extensions (no momentum)
21 GHD sit-ups
13 Mar WOD
In a 20 min. window:
13m. OH Yoke Carry AHAP

3 rounds:
30 sec. Sled Push AFAP
30 sec. Assault Bike/Ski Erg

Rest as needed between rounds
12 Mar WOD
5 rounds for time of:

21 back squats 61/43 kg.
1 legless rope climb, 15 ft.
11 Mar WOD
5 rounds for time of:

1-minute handstand hold
21 toes-to-bars
10 Mar WOD
EMOMx20:
1-10: Muscle Clean + Push Press
11-20: Power Clean + Push Jerk

EMOMx5:
5 TnG Power Clean & Push Jerk @ 50%
10 Mar Oly
Open WOD 19.3
09 Mar WOD
EMOMx20:
1-10: Muscle Snatch
11-20: Power Snatch

EMOMx5:
5 TnG Power Snatches @ 50%
09 Mar Oly
AMRAP 40 minutes:
1.000 meter Row
4 Strict Pull Ups
8 Hanging Knee Raises
12 Box Step Ups 20"
800 meter Run
4 Strict Pull Ups
8 Hanging Knee Raises
12 Box Step Ups 20"
08 Mar WOD
Lift:
Back Squats
4-4-4-4-4

Pump:
2 sets:
10-15 DB Hammer Curls
50 Banded Biceps Curls

2 sets:
10 Diamond Push Ups
50 Triceps Pull Downs
08 Mar Arnold
Deadlift
1-1-1-1-1 reps

Then, practice handstands
07 Mar WOD
For Time:
Run 5,000 meters.
06 Mar WOD
Option A
3 rounds for time of:
3 legless rope ascents, 15-ft.
5 strict handstand push-ups

Option B
5 rounds for time of:
4 leg-assisted rope ascents, 15-ft.
5 kipping handstand push-ups
05 Mar WOD
200 meter Sandbag Carry AHAP

3 rounds, each for time:
15/10 Cal. Assault Bike/Row
10 Sandbags over the Shoulder 40/30 kg.

Rest as needed between rounds
04 Mar WOD
3 rounds for time of:

15 squat cleans
15 ring dips

Men: 60kg
Women: 42.5kg
03 Mar WOD
Snatch 3-3-3-3

Snatch pull 3-3-3 @110%
03 Mar Oly
Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10 ft., 35kg. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 25kg SDHP and press, 20-in. box
02 Mar WOD
Clean & Jerk 3-3-3-3

Clean pull 3-3-3 @110%
02 Mar Oly
Clean and jerk 1-1-1-1-1-1-1 reps
01 Mar WOD
LIFT
Hip thrusters
6-6-6-6-6




CORE GALORE
3-4 rounds superset
10 Landmine 180
15 bottoms up ( reverse crunch)
20 dumbell v-sit cross jab
rest as needed
01 Mar Arnold
30min AMRAP

4 min banded march
800m Jog
1min hang from pull up bar
1min hollow hold
28 Feb WOD
3 rounds of:
7 dumbbell bench presses
5 strict L pull-ups

Then,
Row 1,000 m for time
27 Feb WOD
3 rounds for time of:

1 minute of L-sit hold from the ground
2 minutes holding a handstand
500-m row
26 Feb WOD
7-6-5-4-3-2-1 reps for time of:

Strict muscle-ups
Single-leg squats, right leg
Single-leg squats, left leg
25 Feb WOD
Heavy single 30m Sled Drag Backwards

Heavy Single 30m Sled Drag Forwards

In 5mins:
Max rope climbs
24 Feb WOD
20 Min EMOM
1-10 Hang Power Clean

11-20 Power Clean & Push Jerk
24 Feb Oly
On a 50-minute clock, with no rest between:

15 minutes of handstand practice
10 minutes of L-sit practice
5 minutes of double-unders
20 minutes of stretching
23 Feb WOD
20 Min EMOM
1-10 Hang Power Snatch

11-20 Power Snatch
23 Feb Oly
CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
22 Feb WOD
LIFT
Small grip Bench press
6-6-6-6-6




GUNZ FOR BUNZ


3-4 rounds superset
20 dumbell front raises
20 small grip barbell bicep curl
rest as needed
22 Feb Arnold

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