Workouts

Tuesday 1/28

WARM UP

EMOTM 5:00:

:30 run in place

10 air squats

SKILL

Bar muscle up progressions

-straight arm hip to bar

-banded assist

WORKOUT OF THE DAY

E3MOTM 15:00:

200 meter run

Build to heavy back squat

*Must buy in every 3:00 with 200 meter run. Score heaviest back squat.

Monday 1/27

WARM UP

3 rounds:

10 step ups

10 ring swings

10 burpees

SKILL

DB bench/floor press

5 x 10

*Build to heavy.

WORKOUT OF THE DAY

Rocklin In House Comp WOD 3:

For time with partner:

100 wall ball

80 DB box step overs (20 inch)

60 toes to rings

40 devils press

60 toes to rings

80 DB box step overs

100 wall ball

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

*One partner working at a time. Share all work. 25:00 time cap.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

20:00 AMRAP:

20 hollow rocks

10 push ups

20 air squats

10 ring rows

*Score total rounds plus reps.

Sunday 1/26

ENDURANCE WOD

RX 60 Min EMOM / SC 42 Min

200m Run / 100m Sc
20m Walking Lunges
10 wall Balsl 20/14
10 Burpees
10/8 Cal Row
20m Farmers Carry 24/16kg

Saturday 1/25

WARM UP

5:00 skipping rope

3 rounds:

10 meter toy soldier

10 meter walking lunge

10 meter lateral shuffle left

10 meeter lateral shuffle right

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

For time:

100 double unders

50 alternating db snatch

100 double unders

50 alternating reverse lunge to wall ball

100 double unders

50 toes to bar

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

*Scale dubs to 300 single unders. Each time the ball hits the target counts as a rep. 18:00 time cap.

Friday 1/24

WARM UP

If less than 10 people, play 10:00 crab soccer

If more than 10 people, play 10:00 freeze tag (frozen player must sit in squat until unfrozen)

SKILL

EMOTM 10:00:

1 power clean

5 ring dips

WORKOUT OF THE DAY

1 to 10 for time:

Ring muscle up

Power clean

RX: (185/125)

55+: (155/105)

Lv2: (225/155)

*20:00 time cap.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

3 rounds for time:

400 meter run

21 squat jumps

15 hanging knee raises

9 wall walks

*21:00 time cap.

Thursday 1/23

WARM UP

800 meter run

3 rounds:

10 ring swings

10 front squat

10 push press

SKILL

For completion:

100 ring swings

*Focus on lengthening the body without relaxing on the back swing

WORKOUT OF THE DAY

E5MOTM 25:00:

2 strict press

4 thrusters

6 front squats

400 meter run

*Barbell complex must be unbroken. Score heaviest weight completed.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

For time:

1 mile bike

2k row

1 mile bike