WEEK of WORKOUTS

5.2.22 -5.7.22

MONDAY, MAY 23rd

A: AMRAP 9:

250/200m Row

12 Pull-ups

6 DB Burpee Ground-to-Overhead (50/35's)

-rest 2:00-

AMRAP 9:

250/200m Ski

16 Push-ups

8 Alt DB Snatch (70/50)

-rest 2:00-

AMRAP 9:

500/400m Bike Erg

20 Air Squats

10 Alt DB Hang Squat Clean (70/50)

TUESDAY, MAY 24th

3 Rounds For Time:

21 Deadlifts (185/125)

63 Double Unders

21 GHD’s

Target time: 8-10 minutes

Time cap: 14 minutes

Scaling Option 1:

3 rounds:

21 Deadlifts (155/105)

42 Double Unders (Or 126 Single Unders)

21 Half GHD’s

Scaling Option 2:

3 rounds:

21 Kettlebell Sumo Deadlifts (53/35)

63 Single Unders

21 V-ups

B. Accessory:

5 x 1:00 Sandbag Bear Hug Hold (150/100)

Scaling Option 1:

5 x :45 Or 100/75# Sandbag

Scaling Option 2:

400m Single Arm KB Carry (53/35)

WEDNESDAY, MAY 25th

A. E2:30 x 5 Rounds

3...

more

MONDAY, MAY 16th

FOR TIME:

4 rounds:

200m Run

10 Pull-ups

20 Push-ups

30 Air Squats

-rest 4 minutes-

8 rounds:

100m Run

5 Pull-ups

10 Push-ups

15 Air Squats

Target time each set: 14-16 minutes

Time cap each set: 18 minutes

Scaling Option 1:

4 rounds:

200m Run

8 Pull-ups

16 Push-ups

24 Air Squats

-rest 4 minutes-

8 rounds:

100m Run

4 Pull-ups

8 Push-ups

12 Air Squats

Scaling Option 2:

4 rounds:

100m Run

10 Ring Rows

15 Box Push-ups

20 Air Squats

-rest 4 minutes-

8 rounds:

50m Run

4 Jumping Pull-ups

8 Box Push-ups

10 Air Squats

TUESDAY, MAY 17th

A. 12:00 to build to a Heavy Single Snatch

B. FOR TIME:

21-15-9

Deadlifts (275/185)

Box Jumps (30/24)

Target time: 6-8 minutes

Time cap: 12 minutes

Scaling Option 1:

21-15-9

Deadlifts...

more

MONDAY, MAY 9th

For Time:

800m Run

30 Pull-Ups

60 Push-Ups

90 Air Squats

400m Run

20 Pull-Ups

40 Push-Ups

60 Air Squats

200m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

Target time: 18-20 minutes

Time cap: 30 minutes

Scaling Option 1:

For Time:

800m Run

25 Pull-Ups

50 Push-Ups

75 Air Squats

400m Run

15 Pull-Ups

30 Push-Ups

50 Air Squats

200m Run

5 Pull-Ups

10 Push-Ups

25 Air Squats

Scaling Option 2:

For Time:

500m Row

20 Jumping Pull-Ups

20 Bar Push-Ups

20 Air Squats

400m Row

15 Jumping Pull-Ups

15 Bar Push-Ups

15 Air Squats

300m Row

10 Jumping Pull-Ups

10 Bar Push-Ups

10 Air Squats

TUESDAY, MAY 10th

A. EMOM 10:

1 Snatch @ 75% or below

B. "ISABEL" For Time:

30 Power Snatch (135/95)

Target time: 2-3 minutes

Time cap: 6...

more

MONDAY, MAY 2nd

VICE CHALLENGE BENCHMARK WORKOUT

A. CrossFit Total

Sum of the Best of Each Lift

Back Squat

Shoulder Press

Deadlift

Athletes will get three minutes of rest between their three lifts

B. 10 Min EMOM

15/12 Cal Row

15/12 Cal Standing Bike Erg (14/11 Cal Echo)

Scaling Option 1:

10 Min EMOM

12/9 Cal Row

12/9 Cal Standing Bike Erg (10/8 Cal Echo)

Scaling Option 2:

10 Min EMOM

:40 Row

:40 Bike

TUESDAY, MAY 3rd

A. In 10-12 min complete the following sets

3x1 Power Snatch (85%- 95% of heavy single)

3x3 Overhead Squat (90% of Single Snatch)

B. 5 Sets:

AMRAP 3 minutes

4-3-2-1

Bar Muscle Up

8-6-4-2

Double Dumbbell Power Clean (50/35s)

-In Remaining Time-

MAX Cal Ski

*2 Minute Rest between Each Set

Target Cals: 15-20 per set

Scaling Option 1:

5...

more

MONDAY, APRIL 25th

A. For Time:

500m Run

5 Rounds of Cindy

400m Run

4 Rounds of Cindy

300m Run

3 Rounds of Cindy

200m Run

2 Rounds of Cindy

100m Run

1 Round of Cindy

*1 Round of Cindy is:

5 Pullups

10 Pushups

15 Air Squats

Target time: 20-22 minutes

Time cap: 30 minutes

Scaling Option 1:

400m Run

5 Rounds of Cindy

300m Run

4 Rounds of Cindy

200m Run

3 Rounds of Cindy

100m Run

2 Rounds of Cindy

500m Run

*1 Round of Cindy is:

5 Banded or Jumping Pullups

10 Box Pushups

15 Air Squats

Scaling Option 2:

500m Run

into

5 Rounds

5 Ring Rows

10 Box Push Ups

10 Alternating Box Step Ups

into

500m Run

B. For 7 minutes, work through the following recovery style...

:30 Hollow Hold

:30 Walking Lunges

5 McKenzie to Downward Dog

5/5 Single Leg Glute Bridges

...

more

MONDAY, APRIL 18th

A. In 10-12 minutes, complete the following sets...

2 Power Snatch x 3 sets @75% of 1RM Snatch

3 Overhead Squats x 3 sets @70-80% of 1RM Snatch

B. For 12 minutes, alternate through movements on the minute:

- 18/15 Calorie Row

- 15 Front Squat (115/75lbs)

- 9 Muscle-ups

Scaling Option 1/Masters RX:

- 15/12 Calorie Row

- 12 Front Squat (95/65lbs)

- 9 Bar Muscle Ups OR 12 Chest to Bar Pull-ups

Scaling Option 2:

- 12/9 Calorie Row

- 12 Front Squat (65/35lbs)

- 12 Pull-ups (Seated Floor Assist) + 12 Kip Swings

TUESDAY, APRIL 19th

A. In 10-12 minutes, complete the following sets...

2 Cleans x 3 sets @80% of 1RM Clean

3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean

B. 2 Rounds for Time:

15 Clean and Jerk (135/95lbs)

30 Bar Facing Burpee

Target Time: 8-10 minutes

Time Cap: 12 minutes

Scaling Option 1/ Masters RX:

15 Clean and Jerk (115/75lbs)

20 Bar...

more

MONDAY, APRIL 11th

A. In 10-12 minutes, complete…

3 x 2 Snatch @80% 1RM

Then,

3x3 Snatch Grip Deadlifts @ 95% 1RM

B. For Time:

1000 Row

75 Power Snatch (75/55lbs)

50 Toes to Bar

Target Time: 10-12 minutes

Time Cap: 14 minutes

Scaling Option 1:

800m Row

60 Power Snatch (65/45lbs)

35 Toes to Bar

Scaling Option 2:

600m Row

40 Power Snatch (35/15lbs) * Or DB’s

20 Knees to Chest

TUESDAY, APRIL 12th

A. In 10-12 minutes, complete…

3 x 3 Power Clean @ 80% 1RM

Then…

3 x 2 Front Squat @ 85% 1RM

B. Every 4 minutes for 4 Rounds…

15/12 Cal Ski

9 Deadlift (155/105lbs)

6 Hang Power Clean

3 Push Jerk

*RX+ : Build in Load each round if you can complete unbroken

Target Time: Less than 2 minutes

Time Cap: 2.5 per round

Scaling Option 1/ Masters RX:

12/9 Cal...

more

MONDAY, APRIL 4th

A. In 10-12 minutes, complete the following sets...

3 Power Snatch x 3 sets @70% of 1RM Snatch

3 Overhead Squats x 3 sets @70-80% of 1RM Snatch

B.. 15 min AMRAP

3-6-9-12-15….

Deadlifts (225/155)

Run 100m-150m-200m-250m-300m

Scaling Option 1/ Masters RX:

3-6-9-12-15...

Deadlifts (185/125lbs)

Run 100m-150m-200m-250m-300m

Scaling Option 2:

3-6-9-12-15...

KB Deadlift (26/18lbs)

Bike ERG 100m-200m-300m...

TUESDAY, APRIL 5th

A. In 10-12 minutes, complete the following...

3 Cleans x 3 sets @65-75% of 1RM Clean

3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean

B. 4 Sets of...

AMRAP 3 Minutes

15 Pull-Ups

15 Box Jump Overs (24"/20")

The remainder of time, complete max effort Handstand Walk (m

- rest 1 minute between sets -

RX+ Option: 15 C2B Pull-ups (1-2 set limit)

Scaling Option 1/ Masters RX:

4 Sets

AMRAP 3 Minutes

12 Pull-Ups...

more

MONDAY, MARCH 28th

A. In 10-12 minutes, complete the following work...

3 Squat Snatch x 3 sets @65-75% of 1RM Snatch

3 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatch

B. For Time:

21-15-9 (16-12-8 women's calories)

Calorie Ski OR Calorie Row

9-7-5

Alternating Dumbbell Snatch (100/70)

-@10:00-

45 Calorie Ski (36 women's calories) OR Calorie Row

15 Alternating Dumbbell Snatch (100/70)

Target time for each workouts: 4-5 minutes

Time cap for each workouts: 7 minutes

Scaling Option 1/ Masters RX:

21-15-9 (16-12-8 women's calories)

Calorie Ski OR Calorie Row

9-7-5

Alternating Dumbbell Snatch (70/50)

@10:00

45 Calorie Ski (36 women's calories) OR Calorie Row

15 Alternating Dumbbell Snatch (70/50)

Scaling Option 2:

15-12-9 (12-10-8 women's calories)

Calorie Ski OR Calorie Row

Kettlebell Swing (light)

@10:00

36 Calorie Ski (30 women's calories) OR Calorie Row

Kettlebell Swing...

more

MONDAY, MARCH 21st

"MURPH...halfsies minus the run"

For Time:

1 Mile Run

50 Pull-ups

100 Push ups

150 Air Squats

1 Mile Run

**Bike ERG Sub- 4000m (2.5x Run meters)

Scaling Option 1/ Masters RX

For Time:

1/2 mile Run

5 Rounds of...

10 Pull-ups

20 Push ups

30 Air Squats

1/2 mile Run

Scaling Option 2

Bike ERG 2000m

10 Rounds

5 pull ups

10 Push Ups

15 Air Squats

Bike ERG 2000m

TUESDAY, MARCH 22nd

A. Snatch 1RM, for Load...

- Find a heavy single, building up in weight for 10-12 minutes

* Rest as needed between sets *

B. 5 Sets of the following EMOM...

Min 1: 20 GHD Sit ups (OR 20 V-Ups)

Min 2: 2 Rope Climbs (OR 4 Rope Climb Progressions)

Min 3: 60 Double Unders

Min 4: Rest

Scaling Option 1/ Masters RX

5 Sets

Min 1: 10 GHD Sit ups (6in Riser) (OR 10 V-ups)

Min 2: 1 Rope Climb (OR 2 RC Prog/ 5...

more