Workouts

Monday 2/5

WARM UP
3 rounds:
10 ring swings
10 burpees
10 medball squats
:10 max wattage bike
SKILL
Ring muscle up progressions
*10:00 practice
WORKOUT OF THE DAY
20:00 AMRAP with partner:
60 calorie bike
50 wall balls
40 burpees over box
30 pull ups
RX: (20/14) (24/20)
Lv2: (30/20) (30/24) (chest to bar)
*This should be a series of high intensity bursts from each athlete. Partners may share all work, but with only one athlete working at a time.

Foundations(X)

SKILL
Front squat technique
5 x 5
WORKOUT
EMOTM 20:00:
10 deadlift
10 push ups
10 bar facing burpees
10 hanging knee raises
*Score total reps completed.

Saturday 2/3

WARM UP
10:00 pizza delivery
SKILL
Athlete choice
10:00 practice
WORKOUT OF THE DAY
20:00 AMRAP:
800 meter run
50 sledge hammer strikes
10 toes to bar
10 meter handstand walk

Friday 2/2

WARM UP
3 rounds:
3 wall walks
10 kip swings
10 push ups
10 calorie bike
SKILL
Handstand walking
-forwards
-backwards
-lateral
*10:00 practice
WORKOUT OF THE DAY
3 rounds for time:
21/18 calorie bike
15 push ups
9 pull ups
6 bar muscle ups
3 pull overs
*Scale pull overs to strict pull ups or low bar version. BMU can be scaled to chest to bar. 15:00 time cap.

Foundations(X)

SKILL
Hip mobility
10:00 roll and stretch
WORKOUT
For time:
500 single unders
50 abmat situps
50 wall balls
50 abmat situps
500 single unders
*30:00 time cap.

Thursday 2/1

WARM UP
5:00 single unders
3 rounds:
10 air squats
10 push ups
10 hanging shrugs
SKILL
Pullovers
*10:00 practice
WORKOUT OF THE DAY
EMOTM 25:00:
  1. 5 back squat
  2. 10 bench/floor press
  3. 15 GHD/abmat situps
  4. 20 ring rows (feet under rings)
  5. 25 double unders
RX: (225/155) (155/105)
55+: (185/125) (135/95)
Lv2: (315/215) (205/135)
*Athletes may start on any station. Scale double unders 1:1 for singles. Score total reps completed.

Foundations(X)

SKILL
Front squat technique
5 x 5
WORKOUT
5k row for time

Wednesday 1/31

WARM UP
10:00 handball
SKILL
Ring dips
4 x max reps
WORKOUT OF THE DAY
Lou Ann’s retirement party!!!
19:00 AMRAP:
19 hang db snatch right
19 hang db snatch left
19 wall balls
19 calorie row
19 power cleans
RX: (50/35) (20/14) (135/95)
55+: (40/30) (20/14) (115/75)

Tuesday 1/30

WARM UP
3 rounds:
200 meter run
5 sots press
5 overhead squat
SKILL
Snatch balance
5 x 3
WORKOUT OF THE DAY
3 x 2:00 on 1:00 off:
200 meter run
AMRAP snatch
RX: (135/95)
55+: (115/75)
Lv2: (165/115)
*Any style snatch permitted. Score total reps completed.

Foundations(X)

SKILL
Strict press technique
5 x 5
WORKOUT
EMOTM 20:00:
  1. Max hollow rocks
  2. Max burpees
  3. Max calorie bike
  4. Max kb swings
*Score total reps completed.