Sabado 01 Abril

WEIGHT & ENDURANCE (9:00AM)

Sabado 01 Abril

STRENGTH 

EVERY 1:30 x 6 SETS*

1 High Hang Power Clean +

1 Hang Power Clean +

1 Power Clean

IN TEAMS OF 2…

AMRAP x 21 MINUTES*

30 Cal Row

20 Burpees Over Rower

10 Power Cleans

*P1 works while P2 Rests.
Split work as needed.

Vierne 31 Marzo

WARM UP

– 2 SETS

3-5 Scap Depressions + Retractions

2 SETS

3-5 Beat Kip Swings*

– 2 SETS

3 Pause Pull-Ups*

-2 SETS

3-5 Kipping Pull-Ups

WORKOUT FOR TIME

«FRAN»

21-15-9

Thrusters

Pull-Ups

Jueves 30 Marzo

STRENGTH 

5-4-3-2

Deadlift*

WORKOUT

EMOM x 18 MINUTES

MIN 1 – 2 Deadlifts  + 12  Strict Handstand Push-Ups / H.R Push Up

MIN 2 – 2 Deadlifts + Max Box Jumps

MIN 3 – Rest

Miercoles 29 Marzo

SKILL 

ON A 10:00 RUNNING CLOCK…

Rope Climb Practice*

2 SETS**

WORKOUT

AMRAP x 8 MINUTES

2 Rope Climb

100 Mts Run

:30 DBL KB or DB Front Rack Hold (AHAP)

-Rest 2:00 b/t Sets-

*Increase 50′ Mts. Each Round

**Reset to original numbers at the

beginning of the second AMRAP.

Martes 28 Marzo

STRENGTH 

EMOM x 4 MINUTES*

3 TNG Power Snatches

-Into

EMOM x 3 MINUTES*

2 TNG Power Snatches

-Into

EMOM x 2 MINUTES*

1 Power Snatch

WORKOUT «ANNIE»

FOR TIME*

50-40-30-20-10

Double Unders

Sit-Ups

*After each full round complete 6
Power Snatches . The workout
ends with 6 Power Snatches (30 total).

Lunes 27 Marzo

EXTENDED WARM-UP 

EVERY 4:00 x 3 SETS

6-8 Reps of Pistol Options*

3 Front Squats**

1-3 Bar Muscle-Ups or  3- 5 Strict Pull-Ups

WORKOUT

3 ROUNDS FOR TIME

30/25 Cal Bike

20 Alt. Pistols / Narrow Stance Squat

15 Bar Muscle-Ups / 15 Strict Pull Up

7 Front Squats (heavy)

Sabado 25 Marzo

PARTNERT WORKOUT AMRAP x 25 MINUTES*

1000m Row

100 Box Jumps (Athlete Choice)

100 Sit-Ups

*P1 works while P2 rests. Must switch row every 250m. Split all other

work as needed

Viernes 24 Marzo

STRENGTH

ON A 10:00 RUNNING CLOCK…

Build to a Moderate 3-Rep

Hang Squat Clean Thruster

10 SETS FOR TIME

3 Hang Squat Clean Thrusters

5 Chest to Bar Pull-Ups / 5 Jumping Pull Ups

7 Burpees Over Bar

-Rest 1:00 b/t Sets-

Jueves 23 Marzo

3 ROUNDS FOR QUALITY

2:00 Cardio Choice

5/5 Barbell Back Rack Lunges

15 DBL DB Hammer Curls

20 Banded Tricep Push-Downs

10 Slow Leg Lifts

15 DBL DB Floor Chest Flyes

20 Banded Straight Arm Narrow Push-Downs

PARTNER FINISHER 

2 ROUNDS FOR TIME*

80  Plate G20 (Athlete Choice, Moderate)

80 Plate Twists

Miercoles 22 Marzo

STRENGHT

3 SETS

1-2 Ring Muscle-Ups / 3-5 Strict Pul Ups

5-7 Deadlifts*

:30 Double or Triple Under Practice

-Rest As Needed b/t Sets-

WORKOUT

ON A 22:00 RUNNING CLOCK…*

40 Strict pull ups / 20 Ring Muscle Up

60 Deadlifts

80/60 Cal Bike

240 Double Unders

*Partition as needed. Can start and mix
movements in any order.

Martes 21 Marzo

STRENGTH 

4 SETS

1 Push Press + 2 Push Jerk

WORKOUT

EMOM x 6 MINUTES

MIN 1 – 5 Toes to Bar + 4 Shoulder  to Overhead

MIN 2 – :40 Max Up-Downs

-Rest 2:00-

EMOM x 6 MINUTES

MIN 1 – 5 Toes to Bar + 6 Shoulder  to Overhead

MIN 2 – :40 Max Up-Downs

-Rest 2:00-

EMOM x 6 MINUTES

MIN 1 – 5 Toes to Bar + 8 Shoulder  to Overhead

MIN 2 – :40 Max Up-Downs

Lunes 20 Marzo

STRENGTH
6-4-2-2
Back Squat*
*Start Moderate-Heavy and build to Heavy 2-Rep.

WORKOUT
AMRAP x 12 MINUTES
400m Run
15 KB Goblet Squats (70/53)
10 Russian KB Swings

Sabado 18 Marzo

EXTENDED WARM-UP
EMOM x 6 MINUTES
3 TNG Power Snatches*

PARTNER Workout
IN TEAMS OF 2…
FOR TIME*
100 Handstand Push-Ups
120 Power Snatches
160/130 Cal Bike

*P1 works while P2 rests.

Viernes 17 Marzo

STRENGTH
6-4-2-2*
Front Squats
*Start Moderate and build to workout weight. Bar must come from floor

W.O.W.
«WAVE RUNNER»
FOR TIME
7-5-3-5-3-1-3-2-1
Front Squats
12-8-4-12-8-4-12-8-4
Toes to Bar

COOL DOWN
FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00 Child’s Pose w/Lat Stretch
10 Forearm/Wrist Circles*

Jueves 16 Marzo

WORKOUT
AMRAP x 17 MINUTES
200m Run
6 Box Jumps
14 Alt. DB Hang Power Clean
*Increase Box Jumps by 4 reps each
round. Mandatory step-down

POST WORKOUT STRENGTH
3 SETS FOR QUALITY
10 Plate Front Raises
15 Plate Gun-Hold Curls
1:00 Nasal Breathing Walk
-No Extra Rest b/t Sets-

Miercoles 15 Marzo

STRENGTH
EMOM x 7 MINUTES
5 ‘Library’ Deadlifts*
*Start Moderate and build to Moderate-Heavy

WORKOUT
2 SETS
AMRAP x 7 MINUTES*
3 Deadlift
9 Strict Ring Dips / Hang Relase Push Up
12 Burpees Over Bar
-Rest 1:30 b/t Sets-
*Start at the beginning of eachAMRAP.

Martes 14 Marzo

STRENGTH
EMOM x 12 MINUTES
MIN 1 – 3-5 Strict Chest to BarPull-Ups
MIN 2 – 8/8 Slow SA Dante Rows
MIN 3 – :50 Run, Bike or Row (Easy Pace)

WORKOUT
(PERFORMANCE)
FOR TIME*
2 ROUNDS
25 Wall Balls
15 Pull-Ups

-Rest 1:00-

3 ROUNDS
15 Wall Balls
7 Pull-Ups

-Rest 1:00-

4 ROUNDS
10 Wall Balls
5 Pull-Ups

Lunes 13 Marzo

WARM-UP
EMOM x 8 MINUTES
MIN 1 – 200/150m Row
MIN 2 – :45 Max Scap Push-Up + Alt. Shoulder Tap
MIN 3 – 50 Single Unders + Ankle Rollouts
MIN 4 – :45 Alt. DB Around the World

STRENGTH
EMOM x 5 MINUTES
4 Strict Press
-Into EMOM x 4 MINUTES
3 Push Press
-Into EMOM x 3 MINUTES
2 Push Jerk

WORKOUT
4 SETS
ON A 4:00 RUNNING CLOCK…
50 Double Unders
30/25 Cal Row
7/7 Single Arm DB Shoulder to

Sabado 11 Marzo

WORKOUT
AMRAP x 28 MINUTES BY PAIRS
6 Up-Down Box Overs (Athlete Choice)*
9 Deadlift
Max Plate Sit-Ups**

p1 Complete Max Sit Ups Until Partnert Does 200 mts Run

p2 Does 200 ball Run

POST WORKOUT STRENGTH
4 SETS
15 Barbell Curls*
10 Tuck-Up + V-Up

Viernes 10 Marzo

WARM-UP
AMRAP x 4 MINUTES
:30 Cal Bike (EZ PACE)
6 Alt. Samson Lunges
8 Scap Push-ups
10 Shoulder Taps
Into…
AMRAP x 4 MINUTES
:30 Cal Bike (MOD PACE)
5 Scap Pull-Ups or Kip Swings
8 Ring Rows
10 Air Squats

WORKOUT
EMOM x 24 MINUTES
MIN 1&2 – 25/20 Cal Bike
MIN 3 – 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
MIN 4 – Rest

COOL DOWN (ALL)
2-3 ROUNDS
10 Alt. 90-90 Hip Rotations
:30/:30 Banded Overhead Distraction
1:00 EZ Bike*
*Nasal Breathing Only

Jueves 09 Marzo

WARM-UP
2:00 Cardio Choice
Into…
2 ROUNDS
5/5 Side Lunge or Cossack Squat
10 Slam Ball Deadlifts
10 Slam Ball Strict Press
10 Alt. Plank Shoulder Taps
Into…
2 ROUNDS
10 Alt. Step-Ups
10 Slam Ball Hang to Overhead
5 Knee Push-Ups + 5 Push-Ups
Into…
1:00 Cardio Choice

WORKOUT
AMRAP x 20 MINUTES
400m Run
20 Ground to Over Head
8/8 Lateral Box Step-Ups
200m Run
10 Hand Release Push-Ups
8 Db Alt. Box Step-Overs*

FINISHER
2 SETS FOR QUALITY
5 Slam Ball Jefferson Curls
20 Slam Ball Deadbugs
1:00 Slam Ball Tall Plank Taps
-Rest As Needed b/t Sets

Miercoles 08 Marzo

WARM-UP
1 ROUND
:30 Row – Just Legs + :30 Row – Just Arms
5 High Hang Muscle Cleans
10 Alt. Elbow Punches
10 Tuck-Ups
Into…
1 ROUND
1:00 Row @ 20-25 S/M
5 Hang Power Cleans
10 Strict Press
10 V-Ups
Into…
1 ROUND
1:00 Row @ 25-30 S/M
5 Power Cleans
5 Tempo Strict Press (31×1)
10 Hanging Knee Raises

STRENGTH
(PERFORMANCE)
ON A 12:00 RUNNING CLOCK…
Build to a Mod 5-Rep Push Press

BENCHMARK
W.O.W.
«HURRICANE»
ON A 5:00 RUNNING CLOCK…*
Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (115/75)
Toes to Bar
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Cal Row

Martes 07 Marzo

WARM-UP
MOBILITY (4:00 CAP)
1-2 Rounds
8 Alt. Groiners
8 Cat Cows
8 Bootstrappers
8 Jefferson Curls
Into…
EMOM x 6 MINUTES (:45 on / :15 off)
MIN 1 – KB Deadlifts
MIN 2 – Squat Jumps
MIN 3 – Mod Pace Bike
MIN 4 – KB Swings
MIN 5 – Up-Downs
MIN 6 – Hard Pace Bike

WORKOUT
2 ROUNDS FOR TIME
50/40 Cal Bike
40 KB Swings
30 KB Goblet Lunges
20 Burpees
25/20 Cal Bike
20 KB Swings
15 KB Goblet Lunges
10 Burpees

Lunes 06 Marzo

WARM-UP
AMRAP x 5 MINUTES
2-4-6-and so on…
Step-Ups (Athlete Choice)
Burpees or Up-Downs
Ring Rows
Into…
1 ROUND
8 Box Jumps w/ Step-Down
8 Scap Pull-Ups
8 Kip Swings
8 Clean Deadlifts
OPTIONAL COOL DOWN (ALL)
2-3 SETS
5 Up Dog to Down Dog
:30 Reverse Plank Hold
1:00 Scap/Spinal Lacrosse Ball Smash/Side*

STRENGTH
EMOM x 8 MINUTES
MIN 1 – 1-2 Power Cleans*
MIN 2 – 2-3 Pull-Ups

WORKOUT
15 ROUNDS FOR TIME
3 Bar Muscle-Ups / 6 Pull Ups
2 Box Jumps
1 Power Clean

Sadado 03 Marzo

CROSSFIT OPEN 23.3

Sabado 04 Marzo

WARM-UP
2 ROUNDS
100m Run
10 Up-Downs + Scap Push-ups
10 Sumo Stance Good Mornings
Into…
1-2 ROUNDS
100m Run
8 Barbell or KB RDLS
8 Barbell or KB Upright Rows
8 Burpee

PARTNER WORKOUT OPTION

IN TEAMS OF 2…
AMRAP x 25 MINUTES
400m Run
30 Synchro Up-Downs
30 Sumo Deadlift High Pulls
200m Run
30 Burpees Over Bar
30 Sumo Deadlift High Pulls

Viernes 03 Marzo

CROSSFIT OPEN 23.3

Jueves 02 Marzo

WARM-UP
1 ROUND
10 Alt. Step-Ups
8/8 Single Arm DB Sumo Deadlifts
6 Push-Up to Pike
8 Tuck-Ups
Into…
1 ROUND
10 Box Jumps
8/8 Single Arm DB Russian Swings
6 Up Downs
4/4 S.A. Ring Rows
Into…
1 ROUND
10 Box Jump Overs
10 Alt. DB Snatches
10 Alt. DB Burpees
10 Strict Knee Raises
SKILL (ALL)
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs*

WORKOUT
AMRAP x 15 MINUTES
2 Rope Climb
4 Box Jump Overs (24/20)
8 Alt. DB Clean (50/35)
10 DB Alt. Box Step-Ups*

OPTIONAL FINISHER
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Sit-Ups
MOVT 2 – Hollow Body Hold
*1 SET = MOVT 1 + MOVT 2.
(Score is Reps

Miercoles 01 Marzo

WARMUP

2` CARDIO CHOISE

3 SETS 20″ ON 10″ OFF

JUMPING JACKS

PUSH UPS

LUNGES+LUNGES+SQUAT

CRUNCHES

STRENGHT

5X5 BENCH PRESS

WORKOUT EMOM 15`

MIN 1: MAX  DB HANG SNATCH

MIN 2: MAX BURPEES

MIN 3: PLANK POTITIONS*

Marts 28 Febrero

WARM-UP
TABATA BIKE – 8 ROUNDS (:20 on / :10 off)
Increasing Bike Effort
Into…
AMRAP 4 MINUTES
4 Up-Downs
4 Squat Jumps
4 Barbell Deadlifts
4 Barbell Hang High Pulls

STRENGTH
EVERY 1:30 x 5 SETS*
2 Hang Power Clean +
1 Hang Squat Clean

WORKOUT
4 SETS EACH FOR TIME
15/12 Cal Bike
7 Hang  Cleans
15/12 Cal Bike
-Rest 2:00 b/t Sets-