Workouts

Friday 2/21

WARM UP

2 rounds for completion:

1:00 Russian swings

1:00 downward facing dog

1:00 low bear crawl any direction

1:00 step ups

SKILL

Strict press

5 x 5

*Build to heavy

WORKOUT OF THE DAY

Complete 4 rounds:

3:00 on/1:00 off:

5 burpee + KB swing

10 KB box step overs

15 box jump overs

RX: (24kg/16kg)

55+: (16kg/12kg)

Lv2: (32kg/24kg)

*Treat it as a continuous AMRAP, picking up where you left off after each 1:00 break. Score total work.

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

20:00 AMRAP:

20 meter bear crawl

20 meter crab walk

20 meter walking lunge

20 meter broad jump

200 meter run

Thursday 2/20

WARM UP

5:00 single unders

3 rounds:

10 hanging shoulder taps

10 meter toy soldier

10 hollow rocks

SKILL

Tire flips

5 x 5

*Partner if needed

WORKOUT OF THE DAY

20:00 AMRAP:

10 deadlift

10 toes to bar

50 double unders

RX: (185/125)

Score total reps completed.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

For time with DB:

10 strict press rt + 10 strict press lt

20 push press rt + 20 push press lt

30 push jerk rt + 30 push jerk lt

40 hang snatch rt + 40 hang snatch lt

50 snatch rt + 50 snatch lt

*20:00 time cap.

Wednesday 2/19

WARM UP

10:00 tic-tac-toe

SKILL

Split jerks from the rack

5 x 2 (1 each side)

WORKOUT OF THE DAY

EMOTM 20:00:

1 rope climb

3 power clean

3 squat clean

5 strict HSPU

RX: (115/75) (135/95) (155/105) (185/125) (205/135)

55+: (95/65) (115/75) (135/95) (155/105) (185/125)

Lv2: (155/105) (185/125) (205/135) (225/155) (245/165) 2″ deficit strict HSPU, legless rope climb

*Perform power cleans and squat cleans at same weight. Add weight each round. Score total reps completed.

Foundations(X)

SKILL

Push press

5 x 5

WORKOUT

1 to 10 for time:

Goblet squats

Russian swings

Tuesday 2/18

WARM UP

Perform in any order:

2:00 bike

2:00 run

2:00 row

2:00 ski

SKILL

EMOTM 10:00:

1-3 bar muscle ups

*Substitute attempts or various drills if unable to perform full movement.

WORKOUT OF THE DAY

Against a 15:00 clock:

1 mile bike

800 meter run

500 meter row

500 meter ski

AMRAP wall ball

RX: (20/14)

Lv2: (30/20)

*Score total wall ball shots.

Monday 2/17

WARM UP

27 squat drill

3 rounds:

10 good mornings

10 push ups

10 meter sprinter lunge with rotation

SKILL

E2MOTM 20:00:

3 back squat

*Build to heavy.

WORKOUT OF THE DAY

21-15-9

Ground to overhead

Bar facing burpee

RX: (95/65)

*Sprint stimulus. 8:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

For time, partition any way:

50 box step ups

50 jumping pull ups

50 abmat situps

50 db thrusters

*15:00 time cap.

Rx 60 Min Time Cap

5 Rounds for time

400m run
10 DBall over shoulder 100/80
20m Burpee Broad Jumps
500m Row
800m run
100m Farmers Carry 24/16
15 Cal Bike

Sc 40 Min Time Cap

3 Round for time

400m run
10 DBall over shoulder 100/80
20m Burpee Broad Jumps
500m Row
800m run
100m Farmers Carry 24/16
15 Cal Bike