Workouts

Monday 3/17

WARM UP
10:00 dodgeball
3 rounds:
10 kip swings
10 ring rows
SKILL
EMOTM 10:00:
1 attempt handstand balance
WORKOUT OF THE DAY
15:00 AMRAP:
1 toe to bar
1 pull up
1 chest to bar
60 meter shuttle run (6 x 10 meter)
*Add 1 t2b, 1 pull up, and 1 c2b each round. Score total reps completed.

Foundations(X)

SKILL
Back squat
5 x 5
WORKOUT
5 rounds for time:
1000 meter row
20 push ups
20 abmat sit ups
*35:00 time cap.

Tuesday 3/11

WARM UP
800 meter run
3 rounds:
10 kb deadlift
10 walking lunges
10 ring rows
SKILL
N/A
WORKOUT OF THE DAY
“Eva”
5 rounds for time:
800 meter run
30 kb swings
30 pull ups
RX: (32kg/24kg)
*40:00 time cap.

Foundations(X)

SKILL
Strict press
5 x 5
WORKOUT
For time:
2k row
5 mile bike

Monday 3/10

WARM UP
3 rounds:
10 cat & cow
10 hip bridges
10 rings swings
10 air squats
:10 low dip hold
SKILL
EMOTM 10:00:
1 skin the cat + 1 ring muscle up
WORKOUT OF THE DAY
12:00 AMRAP:
3 wall ball
1 snatch
RX: (115/75)
55+: (95/65)
Lv2: (155/105)
*Add 3 wall ball and 1 snatch every round. Score total reps completed.

Foundations(X)

SKILL
Back squat
5 x 5
WORKOUT
For time with partner:
400 meter sandbag carry
400 meter farmer carry (24kg/16kg)
400 meter single arm overhead carry (24kg/16kg)
400 meter sled push (90/45)
*Must be completed in order/cannot be partitioned. Partners alternate working and resting, but must travel together. 30:00 time cap.

Sunday 3/9

80 Min Time Cap
W/Partner

800m Run
100 Deadlifts 95/65
800m Run
400m Farmers Carry 24/16
800m Run
2k Row
800m Run
100 Wall Balls 20/14
800m Run
Should to Overhead 95/65
800m Run
100 sit ups W/Med Ball
800m Run
100 Cal Bike

Run together
Work Shared

Saturday 3/8

WARM UP
5:00 sled push
3 rounds:
3 rope climb to stand
10 hanging shrugs
10 kip swings
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time with partner:
A) 200 meter farmer carry
B) AMRAP rounds of:
1 rope climb
10 pull ups
50 meter sled push
*Athletes rotate after each round of farmers carry. AMRAP is picked up by new athlete where old athlete left off. Score total reps of AMRAP.
  2. 1
  3. ...
  4. 38
  5. 39
  6. 40
  7. 41
  8. 42
  9. 43
  10. 44
  11. ...
  12. 113