65 Min Time Cap
6 Rounds
1000m Run
100m Farmers Carry 24/16kg
30m Walking Lunges 45/25
20 Wall Balls 20/14
10m Sled Pull
135/90
Workouts
Saturday 2/7
WARM UP
3 rounds:
10 kip swings
10 inch worm push ups
10 meter walking lunge
SKILL
Athlete choice
*10:00 practice.
WORKOUT OF THE DAY
Partner “Barbara”
5 rounds for time:
20 pull ups
30 push ups
40 situps
50 air squats
*Partners share work, only one person working at a time. Rest 3:00 between rounds. Score total time.
Friday 2/6
WARM UP
5:00 single unders
3 rounds:
1:00 empty bar Sots presses
1:00 empty bar snatch pulls (straight arm jump shrug)
1:00 empty bar OH squat
SKILL
EMOM 12:00:
5 double unders
1 snatch
*Build to 1RM.
WORKOUT OF THE DAY
For time:
100 double unders
50 alternating hang DB snatches
50 wall balls
25 ring muscle ups
RX: (50/35) (20/14)
*Pacing stimulus. Coach athletes to be smooth on the double unders and DB snatches to save energy for the back half of the workout. Scale dubs to 300 single unders and RMU to ring dips or ring pull ups. 18:00 time cap.
Foundations(X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
10 to 1 to 10:
Walking lunges
Push ups
Barbell hops
Deadlifts
*20:00 time cap.
Thursday 2/5
WARM UP
5 x rolling 100 meter row
*every meter +/- target equals 2 push ups and 2 Russian KB swings
SKILL
20:00 muscle up work:
Bar muscle up progression
-banded BMU
*Focus on getting athletes on top of the bar
Ring muscle up progression
-swingset drill
*Focus on properly sequencing the kip. Toes then hips then head.
Ring dips
3 x 10+
WORKOUT OF THE DAY
21-15-9
Calorie row
Power clean
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*Sprint stimulus. Challenge athletes to go hard on the rower. 8:00 time cap.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
5k row for time
Wednesday 2/4
WARM UP
10:00 death by 2 burpees
*Start at 2 and add 2 burpees per minute until failure to complete.
SKILL
KB windmills
5 x 5 each side
WORKOUT OF THE DAY
EMOM 20:00:
1) 15 DB bench press
2) 15/12 calorie ski
3) 15 toes to bar
4) 15/12 calorie bike
RX: (50/35)
Lv2: (70/50)
Tuesday 2/3
WARM UP
5:00 bike
3 rounds:
1:00 GSITW
1:00 dead hang/hanging shoulder taps
1:00 empty bar front squat hold
SKILL
EMOM 10:00:
1 hang squat clean
*Build to heavy.
WORKOUT OF THE DAY
15:00 AMRAP:
3 thrusters
3 pull ups
RX: (95/65)
55+: (75/55)
Lv2: (115/75) chest to bar
*Add 3 reps per exercise per round. Try to hold on to unbroken rounds as long as possible. Score total reps completed.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
20:00 AMRAP:
200 meter run
20 wall ball
200 meter ski
20 box jump over
200 meter row
20 ring rows
*Score total reps completed