Workouts

Monday 2/3

WARM UP

3 rounds:

10 calorie row

10 piked push ups

10 kip swings

SKILL

EMOTM 10:00:

5-10 strict HSPU

5-10 toes to bar

WORKOUT OF THE DAY

10 x 500 meter row

*Rest 1:00 in between efforts. Goal is for athletes to find a sustainable pace and hold within :05 each interval. Score total time. 35:00 time cap.

Sunday 2/2

60 Min AMRAP

800m Run

10 Reverse Lunges 75/55

15 Ring Rows

20m Burpee Broad Jumps

25 Cal Bike

50m Sled Push 135/95

100m Farmers Carry 35/53

Saturday 2/1

WARM UP

10:00 pizza delivery

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

150 kb swings for time

RX: (24kg/16kg)

Lv2: (32kg/24kg)

*Every broken set perform 10 burpees to pull up bar

Friday 1/31

WARM UP

5:00 quadrapedal movement

3 rounds:

10 meter walking lunge

10 air squats

5 clean pulls

5 muscle cleans

SKILL

Lateral handstand walking

*10:00 practice

WORKOUT OF THE DAY

30 rounds for time:

1 clean

1 hang clean

1 front rack lunge left (step back)

1 front rack lunge right (step back)

1 front squat

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

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

Lv2: (135/95) (155/105) (185/125) (205/135) (225/155)

*Perform 6 rounds at each weight. 20:00 time cap.

Foundations(X)

SKILL

Ankle mobility

*10:00 roll and stretch

WORKOUT

10 rounds for time:

100 single unders

10 abmat situps

10 ball slams

*30:00 time cap.

Thursday 1/30

WARM UP

For completion:

200 meter run

200 meter row

200 meter ski

5 rope climbs to standing

SKILL

Strict press

5 x 5

*Build to heavy

WORKOUT OF THE DAY

30:00 AMRAP:

400 meter run

10 shoulder to overhead

500 meter row

10 shoulder to overhead

500 meter ski

5 rope climbs

RX: (135/95)

55+: (115/75)

Lv2: (185/125)

*Score total reps completed.

Wednesday 1/29

WARM UP

5:00 bike

5:00 shoulder mobility

3 rounds:

10 hanging shrugs

10 kip swings

10 ring rows

SKILL

3 rounds for completion:

15 GHD situp

15 GHD hip extension

WORKOUT OF THE DAY

For time:

3 rounds:

15 calorie bike

15 pull ups

3 rounds:

10 calorie bike

10 chest to bar

3 rounds:

5 calorie bike

5 bar muscle ups

*Scale pull up variations to maintain progression of difficulty. 12:00 time cap.

Foundations(X)

SKILL

Deadlift technique

5 x 5

WORKOUT

EMOTM 4:00:

:30 row for calories

EMOTM 4:00:

:30 burpees

EMOTM 4:00:

:30 hanging knee raises

EMOTM 4:00:

:30 empty bar thrusters

*Score total reps completed.