Monday 4/15

Fitness

A) E2M x 6 sets:

– 5-5-4-4-3-3 BB push press (building)

After odd – 8-12/side half kneeling band row + reach

After even – 8-12 tough goblet squats

B) 15 min AMRAP:

– 1 DB hang power clean + push jerk

– 3 hanging knee raises

– 5 air squats

– 20 single unders

*Add one power clean + push jerk each round

Performance

A) E2M x 6 sets:

– 3-3-2-2-1-1 push jerk

*Barbell starts from the floor.

*Build to a heavy single.

B) 15 min AMRAP:

– 1 power clean + push jerk (135/95, 115/75, 95/65)

– 3 toes to bar

– 5 air squats

– 20 double unders

*Add one power clean + push jerk each round

Fitness & Performance

C) 3 rounds for time:

– 6/side TGUP sit-ups (heavy)

– 20-30 sec side plank/side

Tuesday 4/16

Fitness

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 3-5 pull-up negatives (scale w/ band)

After even – 10-20 banded face pulls

B) E5M x 3-5 sets:

– 400m row

– 15 push-ups

– 12 double KB deadlifts

– 9 ring rows

Performance

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 5-10 strict ring pull-ups (weight if able)

After even – 10-20 banded face pulls

B) E5M x 3-5 sets:

– 500/400m row

– 20/15 push-ups

– 15 double KB deadlifts (53/35s)

– 10 pull-ups

Wednesday 4/17

Fitness

E90S x 4-6 sets:

1: 15/12 cal row

2: 12 DB thrusters + 6-9 up/downs

3: 200m run 

4: 12 box step-ups +6-9 lemon squeezes

5: rest

Performance

E90S x 4-6 sets:

1: 20/15 cal row

2: 12 thrusters (95/65) + 9 burpees over the barbell

3: 200m run 

4: 9 box jump overs (24/20”) + 12 lemon squeezes

5: rest

Thursday 4/18

Fitness

A) E3M x 6 sets: 

– 8-6-4-8-6-4 Back squat or box squat wave

After odd – 8-12 bent over reverse flys w/ pause

After even – 4-8 hanging knee raises w/ pause

B) E60S x 10-20 sets:

– 7 RKB swings

– 5 wallballs

– 3 dips

Performance

A) Back squat wave

– 8-6-4-8-6-4

*Second wave heavier than first

B) E60S x 10-20 sets:

– 7 RKB swings

– 5 wallballs (20/14)

– 3 ring dips

Friday 4/19

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 KB Romanian deadlifts

– 8-12 SA DB incline presses (R)

Even sets:

– 8-12 tall kneeling banded lat pull-down

– 8-12 SA DB incline presses (L)

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause clean + 1 clean

Sets 5-8: 1 clean

*receive in full squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length seated vertical hand over hand sled pull

– 12-16 overhead banded tricep extensions

– 16-24 alternating DB hammer curls

– 16-24 alternating slide mountain climbers (butt down)

OR

Conditioning Option

3 rounds for time…

– 400m run, 500/400m row, or 1000/800m bike 

– 3 rounds of:

• 10 RKB swings (53/35)
• 10 prisoner reverse lunges
• 10 abmat sit-ups

*90 total reps on KBS, lunge, sit-ups 

Saturday 4/20

Fitness

TBA

Performance

TBA

Sunday 4/21

10-12pm Open Gym

Monday 4/8

Fitness

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 3-5 pull-up negatives (scale w/ band)

After even – 10-20 banded face pulls

B) E3M x 4-8 sets

– 12/9 cal row

– /9 push-ups

– 6 hanging knee raises

– 6 box step-ups

Performance

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 5-10 strict ring pull-ups (weight if able)

After even – 10-20 banded face pulls

B) E3M x 4-8 sets

– 15/12 cal row

– 12/9 push-ups

– 6 toes to bar

– 6 box jump overs (24/20”)

RX+ complete with 3 bMUs

Tuesday 4/9

Fitness

EMOM x 5-8 sets:

1: 200/160m row

2: 12 SA DB hang power clean + push press

3: 200m run 

4: 12 wallballs

5: 36 double unders

6: rest

Performance

EMOM x 5-8 sets:

1: 250/200m row

2: 12 SA DB hang power clean + push press

3: 200m run 

4: 16 wallballs (20/14)

5: 36 double unders

6: rest

*RX+ complete with 16 HPCPP, 20 WBs, 48 DUs

Wednesday 4/10

Fitness & Performance

A) E4MOM x 4 sets:

– 8/side front foot elevated split squats

– 8-12 BB strict overhead press

– 8-12 tough ring rows w/ pause

Fitness

B) E90S x 10-15 sets:

– 3 up/down DB devil press

– 6 reverse lunges (0, 1 or 2 DBs)

– 3-6 dips

– 6 lemon squeezes

Performance

B) E90S x 10-15 sets:

– 3 DB devil press (35/20s)

– 6 DB reverse lunges

– 3-6 ring dips

– 6 lemon squeezes

Thursday 4/11

Fitness

A) E2M x 8 sets

Odd: 

– 16-24 alt. top down DB bench press + 4-8 BB supinated rack pull-ups

Even: 

– 8/side box step-ups (weighted if able)

*Stay vertical on bar pull-ups with knees bent or straight

B) E5M x 3-5 sets:

– 400m run

– 15-20 unbroken RKB swings

– 25 single unders

*Scale to 300m if needed on run

Performance

A) E2M x 8 sets:

Sets 1-4: 1 floating snatch 

Sets 5-8: 1 snatch

*Receive in full squat if able.

B) E5M x 3-5 sets:

– 400m run

– 25 unbroken RKB swings (53/35)

– 25 double unders

Friday 4/12

Fitness

A) E2.5M x 6 sets

– 7-5-3-7-5-3 deadlift wave

After odd sets – 6/side DB curl to press

After even sets – 12-18 L-seated leg lift-overs

*Second wave should be heavier than first

Performance

A) E2.5M x 6 sets:

– 7-5-3-7-5-3 deadlift wave

*Second wave should be heavier than first

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 slide hamstring curls (slow out, fast in)

– 12-16 DB floor press (heavy)

– 16-20 KB gorilla rows

– 1 lap reverse sled drag (heavy)

OR

Conditioning Option

20 min AMRAP:

– 800m run

– 20 hang power cleans

– 40 air squats

– 500/400m row

– 40 air squats

– 20 hang power cleans

– 800m run

*Hang power cleans are either w/ BB @ 115/75, 95/65 or with double DBs

Saturday 4/13

Fitness

TBA

Performance

TBA

Sunday 4/14

10-12pm Open Gym

Monday 4/1

Fitness & Performance

A) E4MOM x 4 sets:

– 8/side front foot elevated split squats

– 8-12 BB strict overhead press

– 8-12 tough ring rows w/ pause

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 3-5 up/down DB devil presses

Even: 12/9 cal row + 30 single unders

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 5 DB devil presses (35/20s)

Even: 15/12 cal row + 30 double unders

Tuesday 4/2

Fitness

A) E2M x 8 sets

Odd: 

– 16-24 alt. top down DB bench press + 4-8 BB supinated rack pull-ups

Even: 

– 8/side box step-ups (weighted if able)

*Stay vertical on bar pull-ups with knees bent or straight

B) 4 rounds for time:

– 400m run

– 15-12-9-6 double DB hang power snatch

*Scale to 300m runs if needed

Performance

A) E2M x 8 sets:

Sets 1-4: 1 pause snatch 

Sets 5-8: 1 snatch

*Receive in full squat if able.

B) 4 rounds for time:

– 400m run

– 15-12-9-6 hang power snatch (96/65, 75/55)

Wednesday 4/3

Fitness

EMOM x 5-8 sets:

1: 200/160m row

2: 8-10 DB thrusters 

3: 8-10 strict10 pull-ups

4: 8-10 box step-ups

5: 8-10 lemon squeezes

6: rest

Performance

EMOM x 5-8 sets:

1: 250/200m row

2: 10 DB thrusters (35/20s)

3: 10 pull-ups

4: 10 box jump overs (24/20”)

5: 10 lemon squeezes

6: rest

RX+ complete without rest for 8 sets.

Thursday 4/4

Fitness

A) E2.5M x 6 sets

– 8-6-4-8-6-4 deadlift wave

After odd sets – 

After even sets – 

*Second wave should be heavier than first

B) E90S x 10-15 sets:

– 20 double unders

– 9 RKB swings (53/35)

– 6 air squats

– 6 push-ups

Performance

A) E2.5M x 6 sets:

– 8-6-4-8-6-4 deadlift wave

*Second wave should be heavier than first

B) E90S x 10-15 sets:

– 20 double unders

– 9 RKB swings (53/35)

– 6 air squats

– 6 push-ups 

RX+ complete with 70/44 KB and/or3 strict HSPUs

Friday 4/5

Fitness

A) E2M x 6 sets:

– 5 BB push press (building)

After odd – 8-12/side half kneeling band row + reach

After even – 8-12 tough goblet squats

Performance

A) E2M x 6 sets:

– 3 push jerk

*Barbell starts from the floor.

*Build to a heavy triple.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 20 DB/KB walking lunges

– 10-20 DB rollback tricep extensions

– 30 sec L-sit or 15 sec/side

– 10 ring face curls

OR

Conditioning Option

For time:

– 1000/800m row

– 30 box step-ups

– 30 DB snatch (50/35)

– 500/400m row

– 30 DB snatch (50/35)

– 30 box step-ups

– 1000/800m row

Saturday 4/6

Fitness

TBA

Performance

TBA

Sunday 4/7

10-12pm Open Gym

Monday 3/25

Fitness

A) E2M x 8 sets

Odd: 

– 16-24 alt. top down DB bench press + 4-8 BB supinated rack pull-ups

Even: 

– 8/side box step-ups (weighted if able)

*Stay vertical on bar pull-ups with knees bent or straight

B) 5 rounds for time:

– 200m row

– 8 double DB hang power snatches

– 7 hanging knee raises

– 6 burpees

R60S

Performance

A) E2M x 8 sets:

Sets 1-2: 1 halting snatch deadlift (knee) + 1 pause snatch 

Sets 3-4: 1 pause snatch 

Sets 5-8: 1 snatch

*Receive in full squat if able.

B) 5 rounds for time:

– 250/200m row

– 8 hang power snatches (95/65, 75/55, 65/45)

– 8 toes to bar

– 8 burpees over the barbell

R60S

Tuesday 3/26

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 2011 tempo

– 8-12 dips (scaled, BW or weighted)

– 8-12/side DB bent over row

*start RDLs at 50-60% or 1RM deadlift

Fitness

B) E2M x 8-12 sets:

– 12 RKB swings

– 9 push-ups

– 6-12 reverse lunges

– 6 lemon squeezes

Performance

B) E2M x 8-12 sets:

– 12 RKB swings (53/35)

– 9 push-ups

– 12 reverse lunges

– 9 lemon squeezes

RX+ complete with 15-12-12-9 rep scheme

Wednesday 3/27

Fitness

A) E2M x 6 sets:

– 5 BB push press (building)

After odd – 8-12/side half kneeling band row + reach

After even – 8-12 tough goblet squats

B) For time:

– 1000m row

– 50 medball squats (20/14) in unbroken sets of 10

– 30 strict pull-ups in unbroken sets of 5

Performance

A) E2M x 6 sets:

– 3 push press

*Barbell starts from the floor.

*Build to a heavy triple.

B) Jackie

For time:

– 1000m row

– 50 BB thrusters (45/35)

– 30 pull-ups

*This is a tester so leave it all out on the floor!

Thursday 3/28

Fitness

E10M x 3-5 sets:

– 400m row

– 10 double KB deadlifts

– 10 box step-ups

– 400m run

– 10 ring/inverted BB rows

– 10 abmat sit-ups

– 30 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

– 12 double KB deadlifts

– 12 box jump overs

– 400m run

– 12 ring/inverted BB rows

– 12 abmat sit-ups

– 36 double unders

Friday 3/29

Fitness & Performance

A) E4M x 4 sets:

– 10-15/side SA DB incline press

– 10-20 alternating KB gorilla rows

– 10 supine medball hamstring curls (slow out/fast in)

B) Strength Option

3-4 sets for quality:

– 10-15 OH banded tricep extensions

– 10/side rear foot elevated split squats

– 5/side wide stance pallof press @3030 tempo

– 10-15 bent over banded lat pull-downs w/ pause

OR

Conditioning Option

For time:

– 800m run

– 40 air squats

– 80 double unders (sub single unders)

– 40 SA DB hang power clean + jerk (20/side @ 50/35)

– 80 double unders (sub single unders)

– 40 air squats

– 800m run

Saturday 3/30

Fitness

TBA

Performance

TBA

Sunday 3/31

10-12pm Open Gym

Monday 3/11

Fitness

A) E2M x 8 sets

Even:

– 12-16 alternating Landmine cossack squats

Odd:

– 8-12/side SA standing DB presses

– 10-20 sec top of ring row hold

B) E5M x 3-5 sets:

– 16/12 cal row

– 6 DB hang squat cleans

– 12/9 cal row 

– 5-10 dips

– 5 burpees (sub up/downs)

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean, 1 clean

Sets 5-8: 1 clean

*Receive in full squat if able

B) E5M x 3-5 sets:

– 20/16 cal row

– 5 touch and go squat cleans (115/75)

– 15/12 cal row 

– 5-10 ring dips

– 5 burpees over the barbell

RX+ use 135/95

Tuesday 3/12

Fitness

E8M x 4-6 sets:

– 400m run (sub 300m)

– 10 DB push press

– 10 reverse lunges (2, 1 or no DBs)

– 10 hanging knee raise

– 10 ring rows

– 30 single unders

Performance

E8M x 4-6 sets:

– 400m run

– 12 shoulder to overhead (115/75)

– 12 BB reverse lunges

– 12 toes to bar

– 12 ring rows

– 36 double unders

*Switch up the order every set

Wednesday 3/13

Fitness & Performance

A) E4M x 4 sets:

– 10-15/side SA DB incline press

– 10-20 alternating KB gorilla rows

– 10 supine medball hamstring curls (slow out/fast in)

Fitness

B) EMOM x 10-20 sets:
– 6 RKB swings 

– 5 strict pull-ups

– 4 box step-ups

Performance

B) EMOM x 10-20 sets:
– 6 RKB swings (53/35)

– 5 pull-ups

– 4 box jump overs (24/20”)

RX+ complete with 8-6-4 rep scheme

Thursday 3/14

Fitness

A) E3M x 6 sets:

– 5 BB or double KB front squats

After odd –  

– 16-24 alternating tall kneeling DB press

After even –

– 8-12 ring rows w/ pause

*KB front squats should use 32X1 tempo

B) E3M x 4-8 sets:
– 200m row

– 10 air squats

– 8 lemon squeezes

Performance

A) E3M x 6 sets:

– 5-5-3-3-2-1 front squats

*build to a heavy single

B) E3M x 4-8 sets:
– 250/200m row

– 15 air squats

– 10 lemon squeezes

Friday 3/15

Fitness & Performance

CrossFit Open Workout 24.3 (last one!)

Saturday 3/16

Fitness

TBA

Performance

TBA

Sunday 3/17

10-12pm Open Gym

Monday 3/18

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 2011 tempo

– 8-12 dips (scaled, BW or weighted)

– 8-12/side DB bent over row

*start RDLs at 50-60% or 1RM deadlift

Fitness

B) EMOM x 10-20 sec

– 4-6 SA DB hang power cleans (3/side @ 50/35)

– 4-6 goblet squats

– 4-6 push-ups

Performance

B) EMOM x 10-20 sec

– 6 SA DB hang power cleans (3/side @ 50/35)

– 6 goblet squats

– 6/4 push-ups

RX+ complete with 3-6 HSPUs

Tuesday 3/19

Fitness

A) E2M x 8 sets

Even:

– 12-16 alternating Landmine cossack squats

Odd:

– 8-12/side SA standing DB presses

– 10-20 sec top of ring row hold

*Last day for these movements

B) E2M x 8-12 sets

Odd: 12/9 cal row + 5 double DB hang squat clean thrusters 

Even: 12/9 cal row + 5, 7 or 9 hanging knee raise (pick one a stick to it)

Performance

A) E2M x 8 sets

– 1 clean

*Receive in full squat if able

B) E2M x 8-12 sets

Odd: 15/12 cal row + 5 squat clean thrusters (115/75, 95/65)

Even: 15/12 cal row + 5, 7 or 9 toes to bar (pick one a stick to it)

Wednesday 3/20

Fitness

E10M x 3-5 sets:

– 400m row

– 15 RKB swings

– 12 wallballs 

– 400m run

– 9 pull-ups

– 6 burpees

Performance

E10M x 3-5 sets:

– 500/400m row

– 18 RKB swings (53/35)

– 15 wallballs (20/14)

– 400m run

– 12 pull-ups

– 9 burpees to target

*RX+ complete with reps of 21-18-15-12

Thursday 3/21

Fitness & Performance

A) E4M x 4 sets:

– 10-15/side SA DB incline press

– 10-20 alternating KB gorilla rows

– 10 supine medball hamstring curls (slow out/fast in)

Fitness

B) 3 rounds for time:

– 600-400-200m run

– 10-8-6 DB up/down devil presses (35/20s)

– 30 single unders

Performance

B) 3 rounds for time:

– 600-400-200m run

– 12-9-6 DB devil presses (35/20s)

– 36 double unders

Friday 3/22

Fitness & Performance

A) E4MOM x 

– 8/side front foot elevated split squats

– 8-12 BB strict overhead press

– 8-12 tough ring rows w/ pause

B) Strength Option

3-4 sets for quality:

– 8 BB hip thrusts w/ pause

– 1 lap reverse sled drag

– 8-12 BB drag curls

– 12+ banded or cable tricep push-down (1-2 RIR)

OR

Conditioning Option

20 min AMRAP:

– 10 cal row

– 10 walking lunges

– 10 DB push press (35/20s)

– 10 lemon squeezes

Saturday 3/23

Fitness

TBA

Performance

TBA

Sunday 3/24

10-12pm Open Gym

Monday 3/4

Fitness & Performance

A) E4M x 4 sets:

– 10-15/side SA DB incline press

– 10-20 alternating KB gorilla rows

– 10 supine medball hamstring curls (slow out/fast in)

Fitness

B) E5M x 4-5 sets:

– 400m run

– 4 up/down DB devil presses

– 8 DB box step-up (knee height)

Performance

B) E5M x 4-5 sets:

– 400m run

– 5 DB devil presses (35/20s)

– 10 DB box step-up (knee height)

Tuesday 3/5

Fitness

A) E3M x 5 sets:

– 5 BB or double KB front squats 

– 16-24 alternating tall kneeling DB press

– 8-12 ring rows w/ pause

*KB front squats should use 32X1 tempo

B) EMOM x 10-20 sets:

– 6 wallballs (20/14)

– 3-5 push-ups

– 3 hanging knee raises

Performance

A) E3M x 5 sets:

– 5-5-3-3-3 front squats

*heavier than the paused sets

B) EMOM x 10-20 sets:

– 7 wallballs (20/14)

– 5 push-ups

– 3 toes to bar

Wednesday 3/6

Fitness

E8M x 4-6 sets:

– 400m row

– 10 SA DB hang power clean + push press (5/side)

– 10 box step-ups

– 10 strict pull-ups

– 10 lemon squeezes

– 30 single unders

*Switch up the order every set

Performance

E8M x 4-6 sets:

– 500/400m row

– 12 SA DB hang power clean + push press (6/side @ 50/35)

– 12 box jump overs (24/20”)

– 12 pull-ups

– 12 lemon squeezes

– 36 double unders

*Switch up the order every set

Thursday 3/7

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 2011 tempo

– 8-12 dips

– 8-12/side DB bent over row

*start RDLs at 50-60% or 1RM deadlift

B) 20 min AMRAP

– 20/16 cal row

– 15 RKB swings (53/35)

– 10 up/downs

Friday 3/8

Fitness & Performance

CrossFit Open Workout 24.2

Saturday 3/9

Fitness

TBA

Performance

TBA

Sunday 3/10

10-12pm Open Gym

Monday 2/26

Fitness

A) E3M x 5 sets:

– 5 BB or double KB front squats 

– 8-12 incline DB press

– 8-12 incline KB row w/ pause

*KB front squats should use 32X1 tempo

B) E2M x 8-12 sets

– 8-12 wallballs

– 4 up/down DB devil presses 

– 4-8 hanging knee raises

– 4 burpee + box step-up (sub up/downs)

Performance

A) E3M x 5 sets:

– 5 front squats

*heavier than the paused sets

B) E2M x 8-12 sets

– 12 wallballs 20/14

– 4 DB devil presses (35/20s)

– 8 toes to bar

– 4 burpee box jump overs (24/20”)

RX+ complete with 15-5-10-5 rep scheme

Tuesday 2/27

Fitness

A) E2M x 10 sets:

9-7-5-5-3-3-3-2-2-2 deadlifts

After even – 8-12 DB floor press

After odd – 8-12 tall kneeling banded lat pull-down 

B) E2M x 8-12 sets:

Odd – 12/9 cal row + 9 KB deadlifts

Even – 12/9 cal row + 6-12 dips

Performance

A) E2M x 10 sets:

Set 1-2: 3-5 deadlifts (building set)

Sets 3-10: 2 deadlifts @ 1-2 RIR

*Last day for this cycle

B) E2M x 8-12 sets:

Odd – 15/12 cal row + 9 KB deadlifts (53/35s)

Even – 15/12 cal row + 6-12 ring dips

RX+ use 70/44s

Wednesday 2/28

Fitness

A) E2M x 8 sets

Even:

– 12-16 alternating Landmine cossack squats

Odd:

– 8-12/side SA standing DB presses

– 10-20 sec top of ring row hold

B) 4 rounds for time:

– 400m run

– 12-9-6-3 DB hang squat cleans

Performance

A) E2M x 8 sets

Sets 1-2: 1 high hang clean, 1 hang clean, 1 clean

Sets 3-4: 1 hang clean, 1 clean

Sets 5-8: 1 clean

*Receive in full squat if able

B) 4 rounds for time:

– 400m run

– 12-9-6-3 squat cleans (135/95, 115/75, 95/65)

Thursday 2/29

Fitness

E6M x 6-8 sets 

Station 1:

– 400m row

– 12 DB hang power snatches (50/35)

– 12 goblet hold reverse lunges

– 24 single unders

Station 2:

– 400m run, 1000/800m bike or 400m ski

– 12 RKB swings

– 12/9 push-ups

– 24 single unders

Performance

E6M x 6-8 sets 

Station 1:

– 500/400m row

– 16 DB hang power snatches (50/35)

– 12 goblet hold reverse lunges

– 32 double unders

Station 2:

– 400m run, 1000/800m bike or 400m ski

– 16 RKB swings (50/35)

– 12 push-ups

– 32 double unders

Friday 3/1

Fitness & Performance

CrossFit Open Workout 24.1 (TBA)

Saturday 3/2

Fitness

TBA

Performance

TBA

Sunday 3/3

10-12pm Open Gym