Tuesday, Mar 19
Workout of the Day
Power Clean (Load)
EMOM

7x1
(build to a challenging but not maximal)
240319 (Time)
Row 5000m at an easy to moderate pace.
Feet on Wall Pike Walk Out to Hollow + Hold (Reps)
3x10 + :02
Monday, Mar 18
Workout of the Day
Power Snatch (Load)
EMOM

7x1 75-85%
240318 (Rounds + Reps)
15:00

1/2/2
2/4/4
3/6/6
4/8/8
5/10/10
….

Shuttle Run
Pistol
DB Push Press (50/35x2, m35/20x2)
Nose and Toes Hold (Not Scored)
8x:60
Nose and Toes Hold (Not Scored)
8x:60
Saturday, Mar 16
Workout of the Day
240316 (Load)
Bench press 5x5 - Building to a heavy 5

4 Rounds (not for time)
15 Alternating DB Curls
15 BB Skull Crushers
15 Weighted sit-ups (no anchor)

Cash out:
Run 1 Mile (not for time)
Friday, Mar 15
Workout of the Day
Open 24.3 (Time)
All for time:

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)
Thursday, Mar 14
Workout of the Day
240314 (Rounds + Reps)
MAP
3x7
:60 work, :60 rest
5:00 rest between sets

A.)
DB Box Step Up x10 (50/35x1, 24/20”, m35/20x1, 20/16” ~ alternating)
Lateral Burpee OTDB x6

B.)
Sled Back Pedal Shuttle xME (90/45, m45/25)

C.)
Ski x5 (cal)
PS x5 (75/55, m55/35)
Wednesday, Mar 13
Workout of the Day
Zercher Good Morning (Load)
E3:00

5x6 (moderate-heavy)
Superset (Not Scored)
with
Wall Walk (Reps)
5x1-2
Superset (Not Scored)
with
Single Under Cross Over (Reps)
5x15
240313 (Rounds + Reps)
7:00

14/7

WB Clean + WB (20/14, m14/10 to 9’ ~ each rep is a Wall Ball Clean followed by a Wall Ball Toss)
FWB (cal)
Noes and Toes Hands to Plate (Reps)
3x20
(each time on top counts as a rep ~ alternate which hand leads)
Tuesday, Mar 12
Workout of the Day
Power Clean (Load)
EMOM

5x2
(build to a challenging but confident, no misses)
Burpee Pull Up (Reps)
EMOM

10x2-4
(Pick a rep scheme that allows them to feel smooth throughout)
Or Perform (Other / Text)
Burpee Pull Over
Pull Over (Reps)
10x1
240312 (Time)
1200/600/30

Row (m)
Ski(m)
Pull Up
Feet on Wall Pike Walk Out to Hollow + Hold (Reps)
3x10 + :02
Monday, Mar 11
Workout of the Day
Power Snatch (Load)
EMOM

5x2 70-80%
240311 (Time)
5 rounds:

2/4/6

Lunge Shuttle (1st rd: Front Rack, 2nd rd: Overhead, 3rd rd: Back Rack ~ 95/65, m65/50)
Shuttle Run
Hand Release Push Ups

r1:30
Nose and Toes Hold (Not Scored)
8x:60
Saturday, Mar 9
Workout of the Day
240309 (Emoji Selection)
5 RFQ (rounds for quality):
12 db rdl (3 sec down)
12 bb bicep curls (3 sec down)
6/leg db farmers buglarian split squats (3 sec down)
:30 floor hollow hold
1:00 rest (b/t sets)
*choose weight off feel, chase the pump
Friday, Mar 8
Workout of the Day
Open 24.2 (Reps)
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)
Thursday, Mar 7
Workout of the Day
240307 (Rounds + Reps)
MAP
3x7
:60 work, :60 rest
5:00 rest between sets

A.)
Filly Carry Walking Lunge Shuttle x1 (50/35x2, m35/20x2)
Box Jump Over x8 (24/20”, m20/16” step over)

B.)
FWB xME (km)

C.)
Plate G2OH x15 (45/25, m25/10)
Lateral Plate Jump Up and Over x15
Wednesday, Mar 6
Workout of the Day
Deadlift (Load)
E2:45

5x4 77.5-87.5%
Superset (Not Scored)
with
Strict Handstand Push Up (Reps)
5x1-2
Superset (Not Scored)
with
Single Under (Reps)
5x35
240306 (Rounds + Reps)
9:00

9/12

Cluster (115/80, m80/55)
TTR
Noes and Toes Hands to Plate (Reps)
4x14
(each time on top counts as a rep ~ alternate which hand leads)
Tuesday, Mar 5
Workout of the Day
Power Clean (Load)
EMOM

6x3
(build to a challenging but confident, no misses)
Burpee Pull Up (Reps)
EMOM

10x2-4
(Pick a rep scheme that allows them to feel smooth throughout)
240305 (Time)
5 rounds:

12/240

DB Hang Clean and Split Jerk (50/35x1, m35/20x1 ~ alternate)
Row (m)
240305Rx+ (Time)
5 rounds:

12/240/25’

DB Hang Clean and Split Jerk (50/35x1, m35/20x1 ~ alternate)
Row (m)
HSW
Feet on Wall Pike Walk Out to Hollow + Hold (Reps)
2x10 + :02
2x8 + :02
Monday, Mar 4
Workout of the Day
Power Snatch (Load)
EMOM

5x3 65-75%
240304 (Rounds + Reps)
12:00

12/12/6

Push Press (95/65, m65/50)
Pistol
Shuttle Run
r1:30
Nose and Toes Hold (Not Scored)
8x:50
Saturday, Mar 2
Workout of the Day
3/2/2024 (Time)
3 Rounds for Time

100 Double Unders
750m Row
40 Abmat Situps
100m Farmer Carry

Accessory
Pull up Dead Hang 2-3 Minutes
Side Plank Hold 1-3 Minutes/Side
Friday, Mar 1
Workout of the Day
Open 24.1 (Time)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

Time cap: 15 minutes

♀ 35-lb dumbbell
♂ 50-lb dumbbell
Thursday, Feb 29
Workout of the Day
240229 (Rounds + Reps)
MAP
3x7
:60 work, :60 rest
5:00 rest between sets

A.)
Power Clean x12 (105/75, m75/55)
Push Jerk x8 (105/75, m75/55)

B.)
Ski xME (m)

C.)
PVC Jump Over Crawl Under x5 (24/20”, m20/16”)
DB DL x10 (50/35x2, m35x20x2 ~ both heads touch the floor)
Wednesday, Feb 28
Workout of the Day
Zercher Good Morning (Load)
E3:00

5x6 (moderate-heavy)
Superset (Not Scored)
with
Wall Walk (Reps)
5x1-2
Superset (Not Scored)
with
Double Under (Reps)
5x15-35
(pick based on proficiency and how it will leave you feeling for The Open)
240228 (Rounds + Reps)
7:00

7/7

WB (20/14, m14/10 to 9’)
Box Jump (24/20”, m20/16” step up)
Noes and Toes Hands to Plate (Reps)
4x14
(each time on top counts as a rep ~ alternate which hand leads)
Tuesday, Feb 27
Workout of the Day
Power Clean (Load)
EMOM

6x4
(build to a challenging but confident, no misses)
Burpee Pull Up (Reps)
EMOM

10x2-4
(Pick a rep scheme that allows them to feel smooth throughout)
240227 (Time)
16/32/16
16/32/16
8/16/8
8/16/8

DB Snatch (50/35, m35/20)
Row (cal)
V Up
240227Rx+ (Time)
16/32/16
16/32/16
8/16/8
8/16/8

DB Snatch*full* (50/35, m35/20)
Row (cal)
Deficit V Up (on a pound pad)
Feet on Wall Pike Walk Out to Hollow + Hold (Reps)
2x10 + :02
2x8 + :02
Monday, Feb 26
Workout of the Day
Power Snatch (Load)
EMOM

5x3 60-70%
240226 (Time)
5 rounds:

10/10/5

Barbell Front Rack Box Step Up (Alternating - 75/55 ~ 24/20”, m55/35 ~ 20/16”)
HSPU
Shuttle Run
Nose and Toes Hold (Not Scored)
8x:50
Saturday, Feb 24
Workout of the Day
Power Clean 5x3 (Load)
Power Clean for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Laura (Rounds + Reps)
With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row
20 burpees over the rower
10 power cleans

♀ 105 lb. ♂ 155 lb.
Friday, Feb 23
Workout of the Day
Clean Pull + FS (Load)
5x3+3
75-85%

(*use two bars)
Front Squat (Load)
*record your FS weights here.
240223 (Time)
40/30/15/15

Box Jump (30/24”, m24/20” step up)
dHSPU (45/25, m = floor)
Cluster (135/95, m95/65)
bMU
Thursday, Feb 22
Workout of the Day
240222 (Rounds + Reps)
MAP
3x7
:60 work, :60 rest
5:00 rest between sets

A.)
Hang Clean *full* x5 (115/80, m80/55)
Rope Climb x2

B.)
DB Devil’s Press xME (50/35x2, m35/20x2)

C.)
sLB Slam x4 (70/50, m50/35)
Shoulder Taps x8 (freestanding if able)
Wednesday, Feb 21
Workout of the Day
Deadlift (Load)
E3:15

5x4 75-85%
Superset (Not Scored)
with
Wall Walk (Reps)
5x4
Superset (Not Scored)
with
Single Under (Reps)
5x30
Or Superset (Other / Text)
with
Single Under Cross Over (Reps)
5x15
240221 (Time)
10:00

7/210

Thruster (95/65, m65/50)
Ski (m)
Noes and Toes Hands to Plate (Reps)
4x12
(each time on top counts as a rep ~ alternate which hand leads)
Tuesday, Feb 20
Workout of the Day
Power Clean (Load)
E:16

28x1 (pick a weight between 60-80% and stick with it the whole time, the goal is to make all of the lifts but to be challenged by the end)
Superset (Not Scored)
with
Burpee (Reps)
Jump Back + Jump Up (Perform in Place)

28x1
Strict Pull Up (Reps)
E:60

10x4
240220 (Time)
21/(600/480)/9
15/(400/320)/12
12/(200/160)/15
9/(100/80)21

Down Up Over the Rower
Row (m)
TTB
240220Rx+ (Time)
21/(600/480)/3
15/(400/320)/4
12/(200/160)/5
9/(100/80)6

Down Up Over the Rower
Rower (m)
Pull Over
Feet on Wall Pike Walk Out to Hollow + Hold (Reps)
4x7 + :02
Monday, Feb 19
Workout of the Day
Hang Power Snatch + Low Hang Power Snatch (Load)
EMOM

5x1 to a heavy

(Each HPS + LHPS = 1 Rep)

(Hang is at or just above the knee, Low Hand is Mid Shin or 2” from the ground)
240219 (Time)
20/40
10/20

Shuttle Run
DB Snatch to Reverse Lunge (50/35x1, m35/20x1)
Cash Out (Other / Text)
Immediately upon finishing the WOD complete…
Dumbbell Front Squat (Time)
1x100 (50/35x2, m35/20x2 ~ Quarterfinal Standard Front Rack)

*that’s it, you’re done, you did it!*
Nose and Toes Hold (Not Scored)
8x:45
Saturday, Feb 17
Workout of the Day
240217 (Time)
Teams of 2...

FT
3 rounds (split however, 1 partner working):
30 V-ups
20 db thrusters (50/35x2)
10 wall walks

3:00 rest

60 synchro burpees (synchronize with chest on floor)
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