Workouts

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

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