WARM UP
5:00 machine of choice
10:00 mobility based on workout announcement
SKILL
Assign pairings for judging workout
WORKOUT OF THE DAY
24.1
Workouts
Thursday 2/29
WARM UP
3 x rolling 200 meter row
*Every meter +/- target, perform 3 hanging shrugs + 3 squats
SKILL
Hanging shoulder taps
3 x 10
*Modify back to 10 alternating hand releases while hanging.
WORKOUT OF THE DAY
E2MOTM 20:00:
:45 row sprint for distance
10 air squats
*Score total distance rowed.
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
Complete 8 tabata rounds for each exercise:
Ice skaters
Ring rows
Step ups
Empty bar push press
Wednesday 2/28
WARM UP
5:00 rock-paper-scissor WAR
*5 good mornings + 5 pushups to get back in line.
SKILL
Strict pull ups
3 x 8-10
*Use bands if necessary
WORKOUT OF THE DAY
10 rounds for time:
7 deadlift
5 toes to rings
3 ring muscle ups
5 ring dips
7 box jump overs
RX: (185/125) (24/20)
55+: (135/95) (24/20)
Lv2: (225/155) (30/24)
*Scale ring muscle ups to jumping RMU or low ring turnovers. Scale dips using bands. 30:00 time cap.
Foundations(X)
SKILL
Hang clean technique
5 x 5
WORKOUT
5k row or ski for time
*Athlete choice
Tuesday 2/27
WARM UP
5:00 single unders
3 rounds:
:30 wall facing squat therapy
3 hang muscle snatch
3 hang power snatch
3 oh squat
SKILL
Snatch pulls
5 x 1 @ 1RM snatch weight
WORKOUT OF THE DAY
EMOTM 24:00:
-
Power snatch + oh squat + hang squat snatch
-
15 GHD hip extensions/barbell good morning
-
30 double unders
*Build to heaviest weight for the snatch complex. Score total reps for GHD and double unders @ final weight for complex.
Foundations(X)
SKILL
Back squat technique
5 x 5
WORKOUT
For time:
2 mile bike
5 rounds:
5 wall walks
10 meter broad jump
15 Russian kb swings
2 mile bike
*25:00 time cap
Monday 2/26
WARM UP
EMOTM 10:00:
:20 run in place
6 kip swings
6 sprinters lunge with twist
SKILL
Bench/floor press
5 x 6
*Build to heaviest set
WORKOUT OF THE DAY
20:00 AMRAP:
200 meter run
5 toe to bar
10 medball lunges
15 wall balls
RX: (20/14)
*Score rounds + reps. Count run as 20.
Saturday 2/24
WARM UP
10:00 handball
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
“Wittman”
7 rounds for time:
15 kb swings (24kg/16kg)
15 power cleans (95/65)
15 box jumps (24/20)