MONDAY

Workout of the day

STRENGTH
Emom 10′
– 3/6 unbroken Strict Pull Ups (rx + weighted)
– 1 Cluster + 1 Thruster , build a heavy rep, lift from ground

WOD
Amrap 12′
15 Toes to bar
8 Front Squats 50/35
12 Chest to bar
6 Thrusters 50/35

Strength & Conditioning

STRENGTH
Total body
12′ Volume Accumulation
– 10 Seated alt. KB Presses
– 12 Suitcase Dumbell Split Squats (6/6)
– 15 Hollow Rocks or 30″ Hollow Holds

METCON
15′ amrap
Alternating with a partner
8 Dual Dumbell Ground to overheads
10/8 cals Row

TUESDAY

Workout of the day

STRENGTH
Build 3 heavy reps, 12′ cap time

WOD
Team of 2
1 round each
10-1
Deadlifts @bodyweight
Box Jumps
– 12/9 cals Row after each set
cap time 22′

Strength & Conditioning

STRENGTH
Upper Body Strength
4 sets
– 6 heavy T-Bar Row or Bent Over Dual KB/DB Row
– 20/30 mt KB Cross Body or Farmer Carry, skip @ 10 mt
rest minimum 90″ between sets

METCON
2′ on 1′ off
– 21 American Swings
amrap cals Row/Bike/Skierg/Shuttle Run
– 18 American Swings
amrap cals Row/Bike/Skierg/Shuttle Run
– 15 American Swings
amrap cals Row/Bike/Skierg/Shuttle Run
– 12 American Swings
amrap cals Row/Bike/Skierg/Shuttle Run
– 9 American Swings
amrap cals Row/Bike/Skierg/Shuttle Run
*rest 1′ between rounds

WEDNESDAY

Workout of the day

SKILL
Review: Bar Muscle Up

WOD
Amrap 8′
10 Dumbell Snatches alternating
3 Bar Muscle Ups
rest 3′
Amrap 8′
10 Dual Dumbell Steps over the Box
5 strict Handstand Push Ups

Strength & Conditioning

STRENGTH
Lower Body
Strength / Power
4 rounds
6/8 Back Squats
4/6 High Box Jumps
rest 2′

METCON
2 rounds for time
50 Jumping Pull Ups
50 Walking Lunges
200 mt Run

THURSDAY

Workout of the day

WOD
Amrap 30′
400 mt Run
200 mt Single Arm Farmer Carry*
100 Double Unders
40 Bear Crawl Plate Pushes
* change after 25 mt

rest 5′

COOL DOWN
3/4 rounds not for time
5/8 Side Plank Rotation each side
30/40″ Passive Hang
10 Russian Baby Makers or Samson Stretches

Strength & Conditioning

STRENGTH
Upper Body & Core
Strength
3/4 rounds
5 Neutral Grip DB Bench Presses
6/10 Push Ups + Plates Hands Step Ups
rest 90″

METCON
In 15′
T-2
2000 mt Row
*change every 250 mt
In the remaining time
Amrap
10 Synchro Burpees over the pvc
20 Plate Ground to Overheads

FRIDAY

Workout of the day

STRENGTH
Friday Pump
3 rounds
10 Dual Dumbell Romanian Deadlifts
20 Frog Pumps
90″ – 2′ rest

3 rounds
10 Glute Bridge Floor Presses
20 Hands Off Push Ups
90″ – 2′ rest

WOD
3’/2’/1′ Amrap
– Dual Dumbells Clean and Jerks
– Burpees to plate
– cals on machine

Strength & Conditioning

STRENGTH
Total Body
12′ Volume accumulation
40″ Dual Rack KB Wall Sit
10 Feet Elevated Ring Rows
20 Weighted Deadbugs

METCON
45″ work 15″ rest
8′
– Dual KB Front Rack Holds
– amrap Double Unders
rest 1′
8′
– Air Squats
– Sit Ups

MONDAY

Workout of the day

WOD
For time
500 mt Run
21 Deadlifts
15 Hang Power Snatches
500 mt Run
18 Deadlifts
12 Hang Power Snatches
500 mt Run
15 Deadlifts
9 Hang Power Snatches

Rx 50/35
Scaled 40/25
Fitness 35/20

Strength & Conditioning

STRENGTH
Not for time
12-11-10-9-8
Dual KB or Barbell Sumo Deadlifts
6/10 Renegade Rows after each set

METCON
For time
50-35-20
Wall Ball shots
Sit Ups

TUESDAY

Workout of the day

WOD
Amrap 20′
19 Wall Ball shots 9/6
19 cals Row
Amrap Burpees to target while your partner is working

Strength & Conditioning

STRENGTH
Every 2′:30″ x 5
3/6 Strict Chin Ups Chest to bar
6 DB Deficit Reverse Lunges each

METCON
12′ Amrap
40″ on 20″ off
Row
Dumbell step over the Box
Forearms plank

WEDNESDAY

Workout of the day

STRENGTH
Back Squat
4 x 6, 20X0 tempo, 65/75%

WOD
Amrap 5′
45 Back Squats
90 Double Unders
rest 2′
Amrap 5′
45 Handstand Push Ups
90 Double Unders

CASH OUT
Run 800/1000 mt @easy pace

Strength & Conditioning

STRENGTH
12′ Volume Accumulation
15 Wall Sit Dumbell Curl
30″ Weighted Flutter Kicks
30″ side plank each side

rest 20″ between the exercises at least

METCON
Run 500 mt
21 Dumbell Cleans
Run 400 mt
15 Dumbell Cleans
Run 200 mt
9 Dumbell Cleans

THURSDAY

Workout of the day

WOD
Emom 33′
1/3 Rope Climbs / weak skill
12/15 American Swings 32/24
15/12 cals Bike
after 3 rounds rest 3′

or

20-1
American Swings
1 Rope Climb
15/12 cals Bike after each round

Strength & Conditioning

STRENGTH
4 rounds
– 8 Incline DB Bench Presses
rest 30″
– 30/40″ Ring plank
rest 90″ between sets

METCON
Tabata
8 intervals, 20″ on 10″ off
– Slam Ball / Box Jump
alternating
rest 1′
– Air Squats / Burpees no Push Up
alternating
rest 1′
– Mountain Climbers / Tuck Hollow Hold

FRIDAY

Workout of the day

WOD
Benchmark: Barbara

Strength & Conditioning

STRENGTH
12/15′ Volume accumulation
alternating with a partner
– 3 Point Dumbell Rows
6 reps each side, AHAP
– 40 mt Single Arm Farmer Carry, 20 mt each
– 20 mt Bear Hug Plate AHAP

METCON
Amrap 12′ or adjusted 20.1
10 Dumbell Snatches alt
10 Jumping Lunges
10 DB Push Presses, 5/5
10 Jumping Lunges

MONDAY

Workout of the day

STRENGTH
Road to the Open

WOD
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbell Squats
Bar-facing Burpees
Men use 50-lb. Dumbells
Workout 18.2a
1-rep-max Clean
Time cap: 12 minutes to complete
18.2 AND 18.2a

Strength & Conditioning

STRENGTH
Total Body
15′ volume accumulation
Alternating with a partner
10 KB Floor Presses alternating
10 Lower Body KB Complex
30 Weighted Flutter Kicks

METCON
Amrap 13′
200 mt Run
40 American Swings
30 Push Ups
20 Goblet Squats

TUESDAY

Workout of the day

WOD
Row 1600 mt
Synchro Helen
Row 1600 mt

Strength & Conditioning

STRENGTH
Emom 11′
8 Bench supported Barbell Rows
20″ Hollow Rock
20″ Hollow Hold
20″ Tuck Sit Up
rest

METCON
Amrap 10′
35″ work 25″ rest
Bike
Burpees to plate
rest 3′
Amrap 5′
15 Plate g2o
10 Plate Sit Ups
5 Plate Push Ups

WEDNESDAY

Workout of the day

STRENGTH
Road to the Open

WOD
For time:
200-ft. Dumbell Overhead Lunges
50 Dumbell Box Step-ups
50 Strict Handstand Push-ups
200-ft. Handstand Walk

50-lb. Dumbell, 24-in. Box
Time cap: 10 minutes

Strength & Conditioning

STRENGTH
Total body
4 rounds
6 Landime Deadlifts, 30×1
4 Broad Jumps increasing effort

METCON
For time
30-20-30
Sit Ups
Box Jumps
cals Row

THURSDAY

Workout of the day

WOD
T.B.A.

Strength & Conditioning

STRENGTH
Emom 12/15′
9 DB/KB Thrusters
6 Strict Chest to bars
30 Mountain Climbers

METCON
3 rounds
Run 500 mt
15 Jumping Pull Ups
21 Air Squats

FRIDAY

Workout of the day

STRENGTH
Grip / Core
12′ of continuous work
10 Dumbell Deadlifts
50 mt Farmer Carry
10 Strict Toes to Bar / Leg Raiser

WOD
50 Power Snatches
Emom 6 Wall Ball shots

Strength & Conditioning

STRENGTH
4 rounds not for time
Accessory and sexy session
10/12 Seated French Presses
10 Single Leg Glute Hip Thrusts (each)
10/15 Plate Sit Ups

METCON
In 5′
Row 1000 mt
In 5′
60 Burpees over the pvc
In 5′
Run 500 mt with Medball

MONDAY

Workout of the day

STRENGTH
Road to the Open, day 1
E2OM x 5
3 Thrusters*
* first rep must be a cluster

WOD
Open 12.5 – 11.6

Strength & Conditioning

STRENGTH
Upper body

METCON
21-18-15-9-6-3
American Swings
Burpees

TUESDAY

Workout of the day

WOD
4 rounds for time on 40′ amrap
T-3
100 cals Bike
30 Synchro Burpees Box Jump Overs
200 mt Run together

Strength & Conditioning

STRENGTH
Total body

METCON
90″ on 30″ off x 5
12 DB Cleans
15 Sit Ups
amrap Box Jump Overs

WEDNESDAY

Workout of the day

STRENGTH
Road to the Open, day 2

WOD
Open 16.4 – 17.4

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 12′
12 KB Dealifts
15 Wall Ball shots
50 Single Unders or 35 Double Unders

THURSDAY

Workout of the day

STRENGTH
Emom 5′
3 Hang Power Snatches
Emom 5′
2 Hang Squat Snatches

WOD
In 9′
15-12-9-6
Hang Power Snatches 60/43
Bar facing Burpees
amrap Overhead Squats

Strength & Conditioning

STRENGTH
Total body

METCON
5 rounds for time
10 Burpees
10 Goblets Step Over the Box
E2MOM 10 cals Bike

FRIDAY

Workout of the day

SKILL
Double Unders

WOD
Wod by CrossFit New England
5 rounds:
15 Kettlebell Swings (70/53)
400 meters Run
40 Double Unders

Strength & Conditioning

STRENGTH
Upper body

METCON
Amrap 20′
T-2
50 cals Row
30 Renegade Rows

MONDAY

Workout of the day

STRENGTH ENDURANCE
E2MOM x 5
3 Deadlifts
5 Burpees over the bar
* climb up every set

WOD
Strength endurance and grip
10 – 1
Deadlift 70/55
Toes to Bar

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 12′
50 Air Squats
35 American Swings
20/15 cals Row

TUESDAY

Workout of the day

STRENGTH
Power Snatch
1 set every 90″ x 8
climb up every 2 sets

WOD
3′ on 1′ off x 5
30 Double Unders
15 Power Snatches

Strength & Conditioning

STRENGTH
Upper body

METCON
Amrap 2′ on 2′ off x 5 – 20′ total
21/15 cals Row
amrap DB Hang Clean and Jerk, max 5 each side

WEDNESDAY

Workout of the day

WOD
T-2
Row 3 K
90 Single DB Step Overs
Row 2 K
60 Box Jump Overs
Row 1 K
30 Burpees Box Jump Overs

Strength & Conditioning

STRENGTH
Upperd body

METCON
4 rounds for time
200 mt Run with medball
20 Down Ups
30 Sit Ups

THURSDAY

Workout of the day

STRENGTH
Back Squat
3 x 3 very very very heavy

WOD
Wodapalooza wod 4
150 Wall Ball shots
75 Toes to bar

Strength & Conditioning

STRENGTH
Core

METCON
Amrap 30′
2′ on 1′ off
30 DB Snatches
30/21 cals Bike/Row
30 DB Box Step-ups @ 24/20
30 Jumping Pull Ups

FRIDAY

Workout of the day

STRENGTH
Power Clean
Every 90″ x 7
3 heavy reps touch and go

WOD
Amrap 12′
Ladder of 3
Power Cleans
Hand Stand Push Ups
*add weight after the 12 reps round

Strength & Conditioning

STRENGTH
Lower body

METCON
In 12′
100 Hug Plate Walking Lunges
emom 8 Push Ups
amrap
10 cals on machine
emom > 15 Mountain Climbers

MONDAY

Workout of the day

SKILL
Focus: warm up Toes to bar

WOD
AMRAP in 20 minutes
8 Toes to bars
10 Dumbell Hang Clean and Jerks (22.5/15)
12/14 cals Row

Strength & Conditioning

STRENGTH
Upper body

METCON
Amrap 20/25′
T-2
100 Russian Swings
80 Down Ups
60 Single DB Steps
40 Sit Ups
200 mt Run

TUESDAY

Workout of the day

STRENGTH
Deadlift
Every 3′
5 5 3 3 2 2 reps climbing

WOD
30 Deadlifts 100/70
15 Handstand Push Ups
20 Deadlifts
20 Handstand Push Ups
15 Deadlifts
30 Handstand Push Ups

Every 2′
3 Bar facing Burpees over the bar

Strength & Conditioning

STRENGTH
Total body

METCON
T-2
10 rounds – 5 each –
13/18 cals Row
30 Mountain Climbers
partner holds 2 KB in front rack position

WEDNESDAY

Workout of the day

STRENGTH
12′ to find 1 RM of the day

WOD
0 – 8
200 mt Run
50 Double Unders
15 Squat Cleans
200 mt Run
50 Double Unders
13 Squat Cleans
8 – 12
200 mt Run
50 Double Unders
11 Squat Cleans
12 – 16
200 mt Run
50 Double Unders
9 Squat Cleans

Strength & Conditioning

STRENGTH
Core

METCON
2 rounds
7′ amrap
9/7 cals Bike
12 Burpees no Push Up to Plate
15 Plate Ground to Overhead
2′ rest between rounds

THURSDAY

Workout of the day

WOD
Amrap 5 x 5 rounds, 2′ rest between rounds
35″ on 25″ off
– Bike
– Dumbell step over
– Shuttle Run
– Wall Ball
– 1 full minute No Push Ups Burpees to target
2′ rest

CASH OUT
8/10′ Run or Row @easy pace

Strength & Conditioning

STRENGTH
Total body

METCON
2 rounds for time
500 mt Run
55 Slam Balls
55 Sit Ups
55 Double Unders

FRIDAY

Workout of the day

STRENGTH
4 rounds not for time or 12′ volume accumulation
12 mt Left Arm Front Fack DB Lunges
6/8 Strict Chest to bar Pull Ups
12 mt Right Arm Front Rack Dumbell Lunges
6/8 Strict Pull Ups

WOD
Amrap 10′
10 Chest to bars
15 Burpees Box Jump Overs

Strength & Conditioning

STRENGTH
Total body

METCON
Amrap 15′
10 Hands off Push Ups
15 Wall Ball shots
200 mt Run

MONDAY

Workout of the day

STRENGTH
Every 2′ x 5
1 Power Clean
1 Hang Squat Clean
2 Front Squats

WOD
For time
30 Power Cleans 50/35
60 Wall Ball shots
50 Power Cleans 50/35
80 Wall Ball shots

Strength & Conditioning

STRENGTH
Total body

METCON
buy in 35 Down Ups
15 KB Sumo Deadlifts High Pull
50 Air Squats
15 KB Sumo Deadlifts High Pull
40 Air Squats
15 KB Sumo Deadlifts High Pull
30 Air Squats
15 KB Sumo Deadlifts High Pull
20 Air Squats
by out 35 Down Ups

TUESDAY

Workout of the day

WOD
0-10
Run 500 mt
Amrap
30/25 cals Row
30 American Swings 24/16
30 cals Row
20 Strict Handstand Push Ups
20 Dumbell Step Overs

10-13 rest

13-23
Run 500 mt
Amrap
30/25 American Swings 24/16
30 cals Row
20 Strict Handstand Push Ups
20 Dumbell Step Overs

23-26 rest

26-36
For time
Run 500 mt
30/25 cals Row
30 American Swings 24/16
20 Strict Handstand Push Ups
20 Dumbell Step Overs

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 15′
24 Lunges
24 Push Ups
24 Sit Ups
24 mt Bear Crawl
24 cals Row

WEDNESDAY

Workout of the day

STRENGTH
Back Squat
4 x 4/6
rest 90″

WOD
Amrap 15′
100 mt Farmer Carry
15 cals Bike
18 Chest to bar
21 Sit Ups

Strength & Conditioning

STRENGTH
Total body

METCON
5 rounds
– 1′ Box Jumps
– 1′ Sit Ups
– 1′ Double Unders
– rest

THURSDAY

Workout of the day

STRENGTH
3 x 3 Push Presses
1 set every 2′
4 x 2 Push Jerks
1 set every 2′

WOD
5 rounds for time
10 Shoulder to Overheads
10 Burpees over the Box

Strength & Conditioning

STRENGTH
Upper body

METCON
For time
21-18-15-9-15-18-21
American Swings
Cals Row
*alternating with a partner

FRIDAY

Workout of the day

WOD
5 rounds
1′ Man Maker Double Squat no Thruster
1′ cals on machine
1′ Dual KB Rack Wall Sits
1′ Toes to bar
1′ Double Unders
2′ rest

Strength & Conditioning

STRENGTH
Lower body

METCON
For time
200 mt Run
21 Burpees over the bar
200 mt Run
15 Burpees over the bar
200 mt Run
9 Burpees over the bar

MONDAY

Workout of the day

STRENGTH
Back Squat
E3MOM x 5
5 Back Squats Climbing
Amrap Strict Pull Ups C2B

WOD
For time
3 rounds for time
30 American Swings
20 Push Ups
20 Goblet Squats
10 Chest to bar

Strength & Conditioning

STRENGTH
Total body

METCON
3 rounds
15 Dual DB Deadlifts
15 Box Jumps
15 Ring Rows
15/10 cals Row

TUESDAY

Workout of the day

WEIGHTLIFTING
Find 1 Rm Power Clean
1 set every 2′ cap time 14′
rest 1′
Emom 5′
2 Power Cleans @75%

WOD
2′ on 1′ off x 4rounds
12 Deadlifts
9 Hang Power Cleans
6 Box Jump Overs
rx 70/50

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 12′
18 Wall Ball shots
15 Hands Off Push Ups
12/9 cals Bike

WEDNESDAY

Workout of the day

WOD
Run 1 mile
50-30-10 Wall Ball shots
20-10-5 mt Handstand Push Ups
Run 800 mt
5-10-20 mt Handstand Walk
20-30-40 Medball Walking Lunges
Run 400 mt
20-10-5 mt Handstand Push Ups
50-30-10 Wall Ball shots

Strength & Conditioning

STRENGTH
Total body

METCON
4 rounds
2′ amrap
10 KB Deadlifts
10 Push Ups
30 Single Unders
2′ Row
35″ hard 25″ easy
1′ rest

THURSDAY

Workout of the day

GYMNASTIC STRENGTH
Every 3′ x 5
20/30″ L Sit
6/8 Strict Toes to Bar
10/15 Hollow Rock

WOD
Amrap 15′
60 Double Unders
40 Toes to bar
30 Air Squats
20 Burpees over the parallette
10 Bar Muscle Ups

Strength & Conditioning

STRENGTH
Upper body

METCON
400 mt Run
21 DB Lunges
400 mt Run
15 DB Cleans
400 mt Run
21 DB Lunges
400 mt Run
15 DB Cleans

FRIDAY

Workout of the day

WOD
3 rounds
rest 3′ between rounds
Amrap 6′
20/15 cals
20 Power Snatches 40/25
15/10 cals
15 Power Snatches 50/35
10/ 7 cals
10 Power Snatches 60/42.5

Strength & Conditioning

STRENGTH
Lower body

METCON
Emom 20′
15 American Swings
35″ on machine
15 Down Ups
45″ on machine

MONDAY

Workout of the day

WOD
T- 2
3 rounds
Run 500 mt
50 Synchro Air Squats
30 Synchro Chest to bars
10 Synchro Burpees over the plate*
* facing, pass the plate without touching it

Strength & Conditioning

STRENGTH
Total body

METCON
5 rounds for time
15 American Swings
15 Wall Ball shots

TUESDAY

Workout of the day

STRENGTH
Mixed Grip Deadlift
every 2′ x 5 sets
– 5 / 4 / 3 / 2 / 1 reps
– 5 / 4 / 3 / 2 / 1 high jump after every set

WOD
Tabata this:
Deadlifts 70% of 1 heavy rep
Box Jumps
Power Cleans 42.5/30

Strength & Conditioning

STRENGTH
Total body

METCON
5 rounds 3′ on 1′ off
21 Sit Ups
15 Box Jumps
12 Hands off Push Ups

WEDNESDAY

Workout of the day

STRENGTH
4 rounds
6/4 Seated Barbell Presses
20″ Handstand Hold Wall Facing
rest 90″ between rounds

WOD
10-1
S2O
50 to 5*
Double Unders
* 5 Double Unders less every round

Strength & Conditioning

STRENGTH
Lower body

METCON
15′ amrap
35″ on 25″ rest
Row
Burpees to plate*
– bingo exercise

THURSDAY

Workout of the day

WOD
T.2
Wod 1
alternating with a partner
12′ amrap
12 TTB
9 American Swings
1′ Rope Climb
rest 3′
2 rounds – 16′ total time
1′ Row for mt
1′ Dual KB Rack Hold
1′ Bike for mt
1′ Dual KB/DB Suitcase Hold

Strength & Conditioning

STRENGTH
Upper body

METCON
3 rounds for time
Run 400 mt
50 Single Unders
30 Dumbell Snatches

FRIDAY

Workout of the day

STRENGTH
Every 2′ x 7 sets
1 Low Hang Snatch Pull
1 Hang Power Snatch
1 Power Snatch

WOD
3 rounds for time
21 Power Snatches 45/35
15 Wall Ball shots

Strength and Conditioning

STRENGTH
Lower body

METCON
10-20-30
Dual DB Front Squat
Dual db push press
Cal Row

MONDAY

Workout of the day

WOD
Emom 7′
1 Squat Clean
climb up to max of the day
rest 5′
Amrap 10′
1′ on / 1′ off
Squat Clean @ 70% of 1 rm of the day

CASH OUT
Run or Row 1000 mt @easy pace

Strength & Conditioning

STRENGTH
Total body

METCON
15′ amrap
40″ on 20″ off
– Row for cals
– Jump over the Box (hands on box)
– Hands Off Push Ups

TUESDAY

Workout of the day

WOD
Hero Wod

Strength & Conditioning

STRENGTH
Lower body

METCON
4 rounds
200 mt Run
20 Russian Swing
15 Burpees no Push Ups

WEDNESDAY

Workout of the day

STRENGTH
10-8-6-4
Bench Press
15
Dual DB Cruch Grip Floor Press after each round

WOD
For time
50 Suitcase Dumbell Step over the Box
emom 3 Renegade Rows*
*1 Dumbell Push Up + 2 Dumbell Rows

Strength & Conditioning

STRENGTH
Upper body

METCON
50-40-30-10
Sit Ups
Mountain Climbers
Double Unders
Air Squats