Workouts

Saturday 2/15

WARM UP

10:00 pizza delivery

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

For time:

10 wall walks

20 calorie bike

30 toes to bar

40 push ups

50 pull ups

60 abmat situps

70 alternating step ups

80 air squats

90 walking lunges

100 double unders

*30:00 time cap.

Friday 2/14

WARM UP

5:00 row/bike/ski

3 rounds:

10 pass throughs

10 sots press

10 snatch balance

SKILL

Overhead squat

5 x 3

*Build to heavy

WORKOUT OF THE DAY

“Amanda”

9-7-5

Ring muscle ups

Squat snatches

RX: (135/95)

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

Complete 8 Tabata rounds for each exercise:

Alternating toe taps (on 45lb plate)

Alternating plank walks (on 45lb plate)

5 meter lateral shuffles

Goblet squats

Thursday 2/13

WARM UP

3 rounds:

10 ring rows

:10 ring support hold

:10 ring dip hold

10 calorie bike

SKILL

Ring muscle up drills

10:00 practice

WORKOUT OF THE DAY

EMOTM 20:00:

10 bench/floor press

15/12 calorie bike

20 gorilla row

15/12 calorie bike

RX: (155/105) (24kg/16kg)

55+: (115/75) (16kg/12kg)

Lv2: (205/135) (32kg/24kg)

*For gorilla rows, athletes should hover kbs above the ground with back flat and row one at a time up to the hip. Score total reps completed.

Foundations(X)

SKILL

Hang clean technique

5 x 5

WORKOUT

20:00 AMRAP:

20 meter indoor sled push

20 hanging knee raises

20 hollow rocks

20 American kb swings

Wednesday 2/12

WARM UP

3 rounds:

10 alternating Cossack squats

10 hanging shrugs

10 kip swings

2 wall walks

SKILL

EMOTM 10:00:

5 meter backward handstand walk

WORKOUT OF THE DAY

15:00 AMRAP:

5 handstand push ups

10 pull ups

20 jump lunges

Lv2: strict HSPU/C2B pull up/(16kg/12kg)

*Level 2 athletes should hold 2 kbs for the jump lunges.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

3 x 1000 meter row

*Rest 1:00 between efforts. Score total time.

Tuesday 2/11

WARM UP

3 rounds:

10 cat & cow

10 meter toy soldier

10 meter Samson lunge

SKILL

GHD hip extensions

3 x 15

GHD Situps

3 x 15

WORKOUT OF THE DAY

Against a 22:00 clock:

0-12:00

Run 800 meters for time

Establish 1RM deadlift

@ 12:00

Run 800 meters for time

*This workout is 3 scores (1st mile/deadlift/2nd mile)

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

20:00 AMRAP:

10 burpees

20 calorie bike

30 wall ball

40 single unders

*Score total reps completed.

Monday 2/10

WARM UP

3 rounds:

10 calorie row/ski

10 front squats

10 push press

10 kip swings

SKILL

N/A

WORKOUT OF THE DAY

“Timothy”

16 rounds for time with partner (8 each):

250 meter row/ski or 200 meter run

4 bar muscle ups

6 front squats

8 shoulder to overhead

RX: (135/95)

*Scale to hardest version of a pull up. Each athlete must complete full round before rotating. 40:00 time cap.