Workouts

Tuesday 2/4

WARM UP
3 rounds:
10 ring swings
10 partner wall balls
10 push ups
SKILL
Bench/floor press
5 x 8
WORKOUT OF THE DAY
20:00 AMRAP:
5 ring muscle up
10 box jump over
15 wall ball
RX: (24/20) (20/14)
*Scale RMU to some ring exercise (ring pull up, dip, etc). Score total reps completed.

Foundations(X)

SKILL
Back squat
5 x 5
WORKOUT
20:00 AMRAP:
10 alternating Cossack squats
20 abmat situps
30 Russian kb swings
*Score total reps completed.

Monday 2/3

WARM UP
3 rounds:
10 calorie row
10 piked push ups
10 kip swings
SKILL
EMOTM 10:00:
  • 5-10 strict HSPU
  • 5-10 toes to bar
WORKOUT OF THE DAY
10 x 500 meter row
*Rest 1:00 in between efforts. Goal is for athletes to find a sustainable pace and hold within :05 each interval. Score total time. 35:00 time cap.

Sunday 2/2

60 Min AMRAP
800m Run
10 Reverse Lunges 75/55
15 Ring Rows
20m Burpee Broad Jumps
25 Cal Bike
50m Sled Push 135/95
100m Farmers Carry 35/53

Saturday 2/1

WARM UP
10:00 pizza delivery
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
150 kb swings for time
RX: (24kg/16kg)
Lv2: (32kg/24kg)
*Every broken set perform 10 burpees to pull up bar

Friday 1/31

WARM UP
5:00 quadrapedal movement
3 rounds:
10 meter walking lunge
10 air squats
5 clean pulls
5 muscle cleans
SKILL
Lateral handstand walking
*10:00 practice
WORKOUT OF THE DAY
30 rounds for time:
1 clean
1 hang clean
1 front rack lunge left (step back)
1 front rack lunge right (step back)
1 front squat
RX: (95/65) (115/75) (135/95) (155/105) (185/125)
55+: (75/55) (95/65) (115/75) (135/95) (155/105)
Lv2: (135/95) (155/105) (185/125) (205/135) (225/155)
*Perform 6 rounds at each weight. 20:00 time cap.

Foundations(X)

SKILL
Ankle mobility
*10:00 roll and stretch
WORKOUT
10 rounds for time:
100 single unders
10 abmat situps
10 ball slams
*30:00 time cap.

Thursday 1/30

WARM UP
For completion:
200 meter run
200 meter row
200 meter ski
5 rope climbs to standing
SKILL
Strict press
5 x 5
*Build to heavy
WORKOUT OF THE DAY
30:00 AMRAP:
400 meter run
10 shoulder to overhead
500 meter row
10 shoulder to overhead
500 meter ski
5 rope climbs
RX: (135/95)
55+: (115/75)
Lv2: (185/125)
*Score total reps completed.