Workouts

Tuesday 1/7

WARM UP
3 rounds:
20 air squats
15 push ups
10 deadlift
SKILL
Tempo back squat
5 x 3 @ 5-1-0-1 tempo
*Build to heaviest.
WORKOUT OF THE DAY
“Diane”
21-15-9
Deadlift
Handstand Pushup
RX: (225/155)
*12:00 time cap.

Foundations(X)

SKILL
Strict press
5 x 5
WORKOUT
20:00 AMRAP:
5 pull ups
10 abmat situps
20 walking lunges
*Score total reps completed.

Monday 1/6

WARM UP
For completion:
500 meter row
10 ring swings
1 mile bike
10 ring rows
400 meter run
10 ring dips
SKILL
N/A
WORKOUT OF THE DAY
For time:
2000 meter row
15 ring muscle ups
3 mile bike
15 ring muscle ups
1 mile run
*Scale ring muscle ups to hardest version of a ring pull up or jumping RMU. 40:00 time cap.

Sunday 1/5

60:00 AMRAP:
1-mile run
30 Thrusters 75/55
1k Row
50m Sled push 225/135
800m run
30 med ball sit ups 20/14
1k Ski
50m Sled push 225/135
400m run
30 ring rows
50 Cal Bike
50m Sled push 225/135

AMRAP remaining time
200m run
10 wall balls
10 Cal Bike

Saturday 1/4

WARM UP
3 rounds:
10 calorie ski
10 calorie row
10 push ups
SKILL
Rope climb technique
*Complete 5 attempts
WORKOUT OF THE DAY
For time:
21-15-9
Calorie ski
HSPU
into
9-15-21
Calorie row
Hang clean
RX: (135/95)
55+: (115/75)
*15:00 time cap.

Friday 1/3

WARM UP
800 meter run
3 rounds:
10 lunges
10 air squats
10 kip swings
SKILL
5 x 400 meter run @ 80% effort
*Rest 1:00 between intervals
WORKOUT OF THE DAY
1 to 10 for time:
Barbell lunge right
Barbell lunge left
Back squat
Pull over + bar muscle up
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*Bars must be taken from the ground. Pullover + bar muscle up must be done as a pairing. 20:00 time cap.

Foundations(X)

SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
5k row for time

Thursday 1/2

WARM UP
EMOTM 5:00:
10 burpees
then
3 rounds:
10 alternating step ups
10 piked push ups
SKILL
EMOTM 10:00:
  • 3 wall facing HSPU
  • 6 alternating pistol squats
WORKOUT OF THE DAY
50 devil press for time (double DB)
RX: (50/35)
*10:00 time cap. Run two heats if necessary for equipment.

Foundations(X)

SKILL
Back squat
5 x 5
WORKOUT
3 rounds for time:
100 meter sled push
100 meter sled pull
50 meter bear crawl
50 meter backwards bear crawl