Workouts

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

Monday 2/2

WARM UP

1:00 PVC pass throughs

1:00 PVC Sots presses

1:00 PVC good mornings

2 rounds:

10 meter high knees

10 meter toy soldiers

10 piked push ups

SKILL

EMOM 5:00:

10 handstand shoulder taps

*Free standing if possible. Use wall variations where needed.

WORKOUT OF THE DAY

For time:

4 rounds:

200 meter run

5 deadlifts

1 rope climb

-2:00 rest-

2 rounds:

400 meter run

10 deadlifts

2 rope climbs

-2:00 rest-

1 round:

800 meter run

20 deadlifts

4 rope climbs

RX: (225/155)

55+: (185/125)

Lv2: (275/185)

*Coach athletes to push harder on the first interval because of the smaller rep scheme, but to be conservative on the later one because of the higher rep scheme. 25:00 time cap.

Foundations(X)

SKILL

Push press

5 x 5

WORKOUT

3 rounds for time:

200 meter farmer carry

200 meter run

200 meter sandbag carry

200 meter run

*25:00 time cap.

Sunday 2/1

60 Min AMRAP

E5MOM Run 400m

15 Deadlifts 95/65
15 Push Ups
15 cal row
15 Sit Ups w.med ball 20/14
15 Wall Balls
15 Cal Ski
15 Ring Rows

Saturday 1/31

WARM UP

10:00 dodgeball

SKILL

Power clean

*Build to working weight

WORKOUT OF THE DAY

“The Tax Man”

77 calorie Assault or Echo bike for time

*Must buy in every 90 seconds including first interval with 5 power cleans

RX: (135/95)

Lv2: (154 calories) (185/125)