Workout of the Day (WOD)
March 21, 2019
Recovery Day!
6:00 of movement on the Bike, Ski, Rower or Run
Full Body Foam Roll
Full Body Mobility
10:00 AMRAP
500m Row @75%
15 Wall Ball
15 Burpees
15 Sit-ups
Lite Class
Warm-up
1 Mile Run
Sprints
5 Rounds
150m Ski/Rest :30
5 Rounds
250m Row/Rest :45
5 Rounds
12 Cal Bike/Rest 1:00
Core Finisher
March 20, 2019
Warm-up
Lunge Down/Back with hip flexor stretch x 2
Bear Crawl Down/Back x 2
Mobility
Pigeon Stretch
Couch Stretch
Ankle Mobility
Strength
Back Squat
3x8 @50% of 1RM
Conditioning
Interval Training
5 Rounds of
100m Ski
:30 Rest
Rest 3:00
5 Rounds of
200m Row
:30 Rest
5:00 Recovery on Bike
Mobilize Remaining Time
Lite Class
Class Warm-up then
2 Rounds of
800m Run
15 Pull-ups
2 Rounds of
400m Run
15 T2B
2 Rounds of
200m Run
15 Wall Ball
March 19, 2019
Warm-up
Ski 150m
10 Pass Throughs
Ski 150m
10 PVC OHS
Ski 150m
10 Muscle Snatches
Ski 150m
10 OHS
Ski 150m
10 Hang Squat Snatches
Snatch Practice
8x1 Power Snatch @65% of 1RM Snatch
Focus on moving well!!
Conditioning
3 Rounds of
6 Thrusters 95/65
6 C2B Pull-ups
Rest 3:00
3 Rounds of
6 Thrusters 135/95
6 C2B Pull-ups
Lite Class
Warm-up
500m Ski
25 Lunge Steps each leg
250m Ski
25 Lunge Steps each leg
Planks with Coach Josh
21 Alternating Dumbbell Snatches each arm
21 Box Jumps
15 Alternating Dumbbell Snatches each arm
15 Box Jumps
9 Alternating Dumbbell Snatches each arm
9 Box Jumps
25 Cal Bike
27 Dumbbell Front Squats
27 Burpees
18 Dumbbell Front Squats
18 Burpees
9 Dumbbell Front Squats
9 Burpees
March 18, 2019
Warm-up
Row 500m
10 Hang Power Cleans
10 Front Squats
10 Strict Press
Row 250m
10 Hang Squat Cleans
10 Push Press
Clean & Jerk Practice
Warm-up to 65% of your 1RM C&J then for 10:00
Odd Minutes: 3 Hang Squat Cleans @65%
Even Minutes: 3 S2OH @65%
Conditioning
12:00 AMRAP of
40 Double Unders
20 Calorie Row
10 Deadlifts 185/125
Lite Class
Class Warm-up then
4 Rounds of
:20 on/:10 off
Hollow Hold
Plank on Hands
Bird Dog (Right arm/Left leg)
Bird Dog (Left arm/Right Leg)
Plank on Both Elbows
5 Rounds of
40 Double Unders
30 Calorie Row
20 Deadlifts
10 Hang Squat Clean Thrusters
March 15, 2019
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Lite Class
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 2 minutes before continuing with:
3 rounds of:
10 pull-ups
12 bar-facing burpees
Then, rest 2 minutes before continuing with:
3 rounds of:
10 push presses
12 bar-facing burpees
March 14, 2019
Recovery Day!
6:00 of movement on Bike, Ski or Run
Full Body Foam Roll
Branded Shoulder Distraction
Pigeon Stretch
Couch Stretch
Ankle Mobility
10:00 AMRAP
20 Sit-ups
20 DB Snatches (10 each arm)
20 Air Squats
20 DB C&J (10 each arm)
Rest or recover :30 on bike/ski/row
Lite Class
Class Warm-up then
Core Work with Coach Josh
4 Rounds of
20 Sit-ups
20 DB Snatches (10 each arm)
20 Air Squats
20 DB C&J (10 each arm)
March 13, 2019
Warm-up
20 Cal Ski
20 Burpees
20 Air Squats
20 PVC Pass Throughs
20 PVC OHS
Snatch Barbell Warm-up
15:00 to build up to a moderate 3 Position Squat Snatch
*Start from Position 1, then 2, drop, reset and go from the ground
Conditioning
500m Row Buy In then
12-9-6
Power Snatches 135/95
Bar Facing Burpees
500m Ski
Lite Class
Class Warm-up then
For Time
20 Deadlifts
Run 400m
20 Kettlebell swings
Row 400m
20 Overhead Squats
Ski 400m
20 Burpees
Bike 20 Cals
20 Pull-ups
Run 400m
20 Box Jumps
Row 400m
20 Dumbbell Squat Cleans
Ski 400m
March 12, 2019
Warm-up
Line Drills
Front Rack and OH Mobility
Barbell Warm-up
Every :90 for 6 Rounds Complete
2 Power Cleans (not t&g) + 1 Split Jerk
*Start at 70% and build from there. Should build to heavy but not max lift.
Conditioning
3 Rounds of
Minute 1: 10 Thrusters 115/75
Minute 2: 5 Bar or Ring Muscle-ups
Minute 3: 10 Lateral Burpees
Minute 4: 10 C2B Pull-ups
Minute 5: 50 Double Unders
Lite Class
Class Warm-up then
4:00 of Planks without coming down!
:30 on both hands
:30 on right elbow or hand
:30 on left elbow or hand
:30 on both elbows
Repeat without coming down
3 Rounds of
500 meter Row
40 Double Unders
30 Lunge Steps (15 each side)
20 Ring Rows
10 Thrusters
March 11, 2019
Warm-up
Lunge Down/Back with hip flexor stretch x 2
Bear Crawl Down/Back x 2
Mobility
Pigeon Stretch
Couch Stretch
Ankle Mobility
Strength
Back Squat
3x12 @50% of 1RM
Conditioning
10:00 AMRAP
10 KBS 70/53
10 Burpees
10 Goblet Squats 70/53
10 Cal Ski
Lite Class
Class Warm-up then
4:00 of Planks without coming down!
:30 on both hands
:30 on right elbow or hand
:30 on left elbow or hand
:30 on both elbows
Repeat without coming down
4 Rounds of
:45 Wall Sit
:15 Rest
:45 Sit-ups
:15 Rest
Conditioning
Remaining Time AMRAP OF
10 KBS
10 Burpees
10 Goblet Squats
10 Burpees
10 Cal Ski
March 8, 2019
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Lite Class
3 Rounds of
Lunge 200 ft
50 Sit-ups
Lunge 100 ft
50 Mountain Climbers
Lunge 50 ft
50 Flutter Kicks each leg