WEEK of WORKOUTS
5.2.22 -5.7.22
WEEK OF WORKOUT's 5.23.22 - 5.28.22
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...
moreWEEK OF WORKOUT's 5.16.22 - 5.21.22
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...
moreWEEK of WORKOUT's 5.9.22 - 5.14.22
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...
moreWEEK of WORKOUT's 5.2.22 - 5.7.22
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...
moreWEEK of WORKOUT's 4.25.22 - 4.30.22
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
...
moreWEEK of WORKOUT's 4.18.22 - 4.23.22
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...
moreWEEK of WORKOUT’s 4.11.22 - 4.16.22
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...
moreWEEK of WORKOUT’s 4.4.22 - 4.9.22
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...
moreWEEK of WORKOUT's 3.28.22 - 4.2.22
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...
moreWEEK of WORKOUTS 3.21.22 - 3.26.22
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