Tuesday 2/21

WARM UP

5:00 crab soccer
3 rounds:
10 front squats
10 kip swings
10 push ups

SKILL

Split jerk
5 x 5

WORKOUT OF THE DAY

10:00 to build to 1RM squat clean for the day

15-9-6
Squat clean @ 60%
Bar muscle up

ANYWHEREX

SKILL

Hang clean technique
5 x 5

WORKOUT

5:00 AMRAP:
10 burpees
10 meter bear crawl
5:00 AMRAP:
10 abmat situps
10 air squats
10:00 AMRAP:
10 burpees
10 meter bear crawl
10 abmat situps
10 air squats

Monday 2/20

WARM UP
 
3 rounds:
100 single unders
10 good mornings
10 meter walking lunge
 
SKILL
 
Double under technique
10:00 practice
 
WORKOUT OF THE DAY
 
For time against 30:00 clock:
10 to 1 back squat from the floor
20 to 2 burpees
30 to 3 pull ups
 
RX: 185/125
55+: 135/95
Lv2: 225/155
 
ANYWHEREX
 
SKILL
 
EMOTM 10:00
5 perfect front squats
 
WORKOUT
 
20:00 AMRAP:
5 rope climb to standing
10 wall balls
20 hollow rocks
BARBELL
“Barbell warmup”
-accumulate 1 min in Front squat
-3×10 sots press in snatch

A) build to a 1rm 5 sec pause Front Squat
Drop 20% and do 1×3 w/o a pause

B) 1 rm pause Snatch (2sec at knee) *no misses
drop 20% and do 2×2

C) Snatch pulls 3×3 @100%+

D) weighted push-up 3×6
BB bent rows 3×6

Saturday 2/18

WARM UP

5:00 crab soccer
3 rounds:
10 kip swings
10 hollow rocks
10 air squats

SKILL

Athlete choice
10:00 practice

WORKOUT OF THE DAY 

For time with partner:
10 snatches (115/75)
80 pullups
8 snatches (135/95)
80 abmat situps
6 snatches (155/105)
80 wall balls

Friday 2/17

WARM UP

EMOTM 10:00
:10 wall handstand
5 front squats

SKILL

Handstand static hold
10:00 practice

WORKOUT OF THE DAY 

Against a 20:00 clock:
50 burpees
15 squat cleans (135/95)
40 burpees
13 squat cleans (155/105)
30 burpees
11 squat cleans (185/125)
20 burpees
9 squat cleans (205/135)
10 burpees
AMRAP squat cleans (225/155)

55+: (95/65) (105/75) (115/85) (135/95) (155/105)

*Score is total reps

ANYWHEREX

SKILL

Hip mobility
10:00 roll and stretch

WORKOUT

EMOTM 20:00
20 meter shuttle run
5 dumbbell thrusters

Thursday 2/16

WARM UP

Accumulate 2:00 in bottom of front squat
3 rounds:
10 hanging shrugs
20 jumping jacks

SKILL

Thruster
5 x 5 for heaviest load

WORKOUT OF THE DAY

8:00 AMRAP:
50 double under
10 toes to bar
*Score is total reps

ANYWHEREX

SKILL

Kipping pull up technique
10:00 practice

WORKOUT

30:00 clock:
1000 meter row
50 jumping pull ups
50 abmat situps
50 jumping pull ups
1000 meter row