Workouts

Monday 1/19

WARM UP

2:00 ski

2:00 bike

2:00 row

For completion with empty bar:

10 deadlift

10 clean

10 thruster

10 snatch

SKILL

N/A

WORKOUT OF THE DAY

For time with partner:

Buy in with 15 burpees over partner

Then, 2 rounds of:

19 snatches (95/65)

29 calorie ski

Then, 2 rounds of:

19 thrusters (95/65)

55 calorie assault bike

Then, 2 rounds of:

19 clean and jerks (135/95)

63 calorie row

Then, 2 rounds of:

19 deadlifts (135/95)

86 double unders

Finally, 2 rounds of:

35 push ups

39 situps

*Partners share all reps, working one at a time. 40:00 time cap.

Sunday 1/18

62 Min AMRAP

Minute 0-20
600m Run
10 Jumping Squats
10 Wall Balls

1 min Rest

Minute 21-41
400m Run
Heavy sled drag 10m
10 Deadlifts 135/95

1 MIn Rest

Minute 42-62
200m Run
15 Cal Bike
250m Ski

Saturday 1/17

WARM UP

3 rounds:

1:00 inch worm push ups

1:00 bird dogs

10 empty bar thrusters

10 empty bar deadlifts

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

5 rounds for time:

5 thrusters

10 deadlifts

20 handstand shoulder taps

RX: (135/95)

55+: (115/75)

Lv2: (155/105)

*Medium intensity stimulus. Scale HS shoulder taps by using the wall for balance. 10:00 time cap.

Friday 1/16

WARM UP

3 rounds:

10 calorie row

10 kip swings

10 good mornings

10 meter broad jump

SKILL

N/A

WORKOUT OF THE DAY

5 rounds for time:

20-40-60-80-100 calorie row

20 toes to bar

20 box jump overs (24/20)

SC: step overs, toes over hips

*Endurance effort. Coach athletes to pace consistently on the rower and break up toes to bar early. 35:00 time cap.

Thursday 1/15

WARM UP

3 rounds:

10 banded pull aparts

10 PVC sots press

10 overhead walking lunge

EMOM 5:00:

:30 wall facing squat therapy

SKILL

Barbell Bulgarian split squat

3 x 10 each leg

WORKOUT OF THE DAY

E2MOM 20:00:

1 snatch grip deadlift

1 high hang snatch

1 mid hang snatch

1 low hang snatch

*Build to heavy for the day. Focus is on consistency and technique while under load. Athletes should target around 80% of their 1RM.

Hybrid

SKILL

Front squat

5 x 5

WORKOUT

EMOM 20:00:

1) 15 ring rows

2) 15 abmat situps

3) 15 American kb swings

4) 15 push ups

*Score total reps completed.

Wednesday 1/14

WARM UP

5:00 skipping rope

3 rounds:

10 hanging shrugs

10 kip swings

10 ring rows

SKILL

E3MOM 15:00:

6 bench/floor press

*Build to heavy.

WORKOUT OF THE DAY

3 rounds for time:

30 pull ups

300′ traveling double under

SC: jumping pull ups/single unders

*High intensity stimulus. Athletes should be pushing the pace and attempting bigger jumps as they get comfortable with the rope. 9:00 time cap.