Workouts

Monday 2/10

WARM UP
3 rounds:
10 calorie row/ski
10 front squats
10 push press
10 kip swings
SKILL
N/A
WORKOUT OF THE DAY
“Timothy”
16 rounds for time with partner (8 each):
250 meter row/ski or 200 meter run
4 bar muscle ups
6 front squats
8 shoulder to overhead
RX: (135/95)
*Scale to hardest version of a pull up. Each athlete must complete full round before rotating. 40:00 time cap.

Saturday 2/8

WARM UP
800 meter run
3 rounds:
3 clean pull
3 muscle clean
3 power clean
3 front squat
3 push jerk
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
“Macho Man”
EMOTM til failure:
3 power clean
3 front squat
3 jerk
RX: (185/135)
*30:00 maximum. Score total reps completed.

Friday 2/7

WARM UP
10:00 handball
SKILL
Build to working weight for squat clean
WORKOUT OF THE DAY
For time with partner:
1 to 5
Dball to shoulder
Pull overs
then…
5 to 1
Squat cleans
Rope climbs
RX: (100/80) (185/125)
55+: (80/60) (155/105)
Lv2: (150/100) (225/155)
*Partners must alternate completed rounds before rotating. Ex: athlete that does round of 5 Dball/pullover cannot do round of 5 squat clean/rope climb.

Foundations(X)

SKILL
Strict press
5 x 5
WORKOUT
30-20-10
Alternating step ups
Burpees
Empty bar push press
*15:00 time cap.

Thursday 2/6

WARM UP
3 rounds:
10 meter toy soldier
10 meter walking lunge
10 meter high knee pull
10 burpees
SKILL
Against a 5:00 clock:
Max time farmers hold
RX: (32kg/24kg)
WORKOUT OF THE DAY
At 5:00 mark, complete for time:
100 meter indoor empty sled push
25 pull ups
25 calorie bike
25 burpees
25 calorie ski
25 pull ups
100 meter shuttle run
*Start athletes in waves if there aren’t enough sleds. 15:00 time cap.

Foundations(X)

SKILL
Kipping pull up technique
*10:00 practice
WORKOUT
Death by…
Squat jumps
*Do one additional squat every minute until failure to complete the prescribed number.

Wednesday 2/5

WARM UP
5:00 bike
3 rounds:
10 sots press
10 snatch balance
SKILL
Pullover technique
*10:00 practice
WORKOUT OF THE DAY
20 rounds for time:
1 snatch
1 hang snatch
1 step back oh lunge left
1 step back oh lunge right
1 oh squat
RX: (65/45) (75/55) (95/65) (115/75) (135/95)
55+: (45/35) (65/45) (75/55) (95/65) (115/75)
Lv2: (95/65) (115/75) (135/95) (155/105) (185/125)
*Add weight every 4 rounds. 20:00 time cap.

Foundations(X)

SKILL
Deadlift technique
5 x 5
WORKOUT
EMOTM 28:00:
  • 15 ring rows
  • 50 single unders
  • 15 push ups
  • 50 bicycle crunches
*Score total reps completed.