Workouts

Saturday 2/17

WARM UP
3 rounds:
10 air squats
3 rope climb to standing
10 meter walking toy soldier
10 alternating sprinters lunge
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time:
20 front squat
5 rope climbs
20 meter handstand walk
5 rope climbs
20 deadlift
5 rope climbs
RX: (185/125) (24/20)
55+: (135/95) (24/20)
Lv2: (225/155) (30/24)
*Sub 10 wall walks for handstand walks. 15:00 time cap.

Friday 2/16

WARM UP
EMOTM 10:00:
3 clean pull
3 power clean
5 kip swings
SKILL
15:00 build to heavy clean and jerk
*Score heaviest lift
WORKOUT OF THE DAY
12:00 AMRAP:
8 toes to bar
12 power clean
16 calorie row
RX: (155/105)
55+: (115/75)
FOUNDATIONS (X)
SKILL
Strict press
5 x 5
WORKOUT
5k ski for time

Thursday 2/15

WARM UP
10:00 pizza delivery
SKILL
10:00 shoulder mobility
-roll and stretch lats/traps
-partner stretch for internal rotation
WORKOUT OF THE DAY
EMOTM 24:00:
  1. 8 push press
  2. 8 bent rows
  3. 16 abmat/GHD situps
  4. 32 double unders
RX: (135/95)
55+: (95/65)
Lv2: (185/125)
FOUNDATIONS (X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
Complete 8 tabata rounds for each:
Ball slams
Bear crawls for distance
Push ups
Step ups
*Score total reps for each movement.

Wednesday 2/14

WARM UP
800 meter run
3 rounds:
10 meter broad jump
10 air squats
5 kicks to handstand
SKILL
Handstand walking
*10:00 practice
WORKOUT OF THE DAY
“Kelly”
5 rounds for time:
400 meter run
30 box jumps
30 wall balls
RX: (24/20) (20/14)
*30:00 time cap.

Tuesday 2/13

WARM UP
3 rounds:
10 calorie bike
10 push ups
50 single unders
SKILL
EMOTM 10:00:
10-30 double unders
WORKOUT OF THE DAY
8 rounds for time with partner:
15/12 calorie bike
12 db walking lunges
9 ring dips
6 alternating db snatches
RX: (50/35)
*Partners alternate after each round, so each athlete does 4 total rounds.
FOUNDATIONS (X)
SKILL
Deadlift
5 x 5
WORKOUT
20:00 AMRAP:
20 abmat situps
20 kb swings
200 meter run

Monday 2/12

WARM UP
3 rounds:
10 piked push ups
10 ring rows
10 front squats
10 good mornings
SKILL
N/A
WORKOUT OF THE DAY
“The Seven”
7 rounds for time:
7 handstand push ups
7 thrusters (135/95)
7 knees to elbows
7 deadlifts (245/165)
7 burpees
7 kb swings (32kg/24kg)
7 pull ups
*40:00 time cap. Scale HSPU to piked push up or abmat.

Foundations(X)

SKILL
Front squat
5 x 5
WORKOUT
For time:
21-18-15-12-9
Calorie row
Wall balls