Workouts

Monday 2/9

WARM UP

5:00 bike

3 rounds:

10 banded press + pull apart

10 GSITW

10 meter OH walking lunge w/PVC

10 meter slow bear crawl

SKILL

3 x 50 meter heavy sled push

*Challenge athletes to load the sleds as heavy as they can.

WORKOUT OF THE DAY

For time:

200 meter sandbag carry

5 hang DB snatch right

5 hang DB snatch left

10 hang DB snatch right

10 hang DB snatch left

15 hang DB snatch right

15 hang DB snatch left

-rest 2:00-

2k C2 bike/1.5 mile assault or Echo bike

RX: (50/35)

Lv2: (70/50)

*Pick heavier sandbags for the carry and challenge athletes to go unbroken on the DB if possible. Should feel sprinty. 15:00 time cap.

Hybrid

SKILL

Heavy sled push

3 x 50 meters

WORKOUT

20:00 AMRAP:

200 meter run

10 ring rows

10 double KB box step overs

10 double KB outside body swings (Russian)

*Score total reps completed

Sunday 2/8

65 Min Time Cap

6 Rounds

1000m Run
100m Farmers Carry 24/16kg
30m Walking Lunges 45/25
20 Wall Balls 20/14
10m Sled Pull
135/90

Saturday 2/7

WARM UP

3 rounds:

10 kip swings

10 inch worm push ups

10 meter walking lunge

SKILL

Athlete choice

*10:00 practice.

WORKOUT OF THE DAY

Partner “Barbara”

5 rounds for time:

20 pull ups

30 push ups

40 situps

50 air squats

*Partners share work, only one person working at a time. Rest 3:00 between rounds. Score total time.

Friday 2/6

WARM UP

5:00 single unders

3 rounds:

1:00 empty bar Sots presses

1:00 empty bar snatch pulls (straight arm jump shrug)

1:00 empty bar OH squat

SKILL

EMOM 12:00:

5 double unders

1 snatch

*Build to 1RM.

WORKOUT OF THE DAY

For time:

100 double unders

50 alternating hang DB snatches

50 wall balls

25 ring muscle ups

RX: (50/35) (20/14)

*Pacing stimulus. Coach athletes to be smooth on the double unders and DB snatches to save energy for the back half of the workout. Scale dubs to 300 single unders and RMU to ring dips or ring pull ups. 18:00 time cap.

Hybrid

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

10 to 1 to 10:

Walking lunges

Push ups

Barbell hops

Deadlifts

*20:00 time cap.

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.

Hybrid

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)