Workouts

Wednesday 1/8

WARM UP

3 rounds:

3 wall walk

3 jump shrug

3 high pull

3 muscle clean

3 power clean

3 front squat

3 push press

SKILL

EMOTM 10:00:

10 meter handstand walk

WORKOUT OF THE DAY

20 rounds for time:

Clean

Hang squat clean

Thruster

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

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

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

*Perform 5 reps of the complex at each weight. 25:00 time cap.

Foundations(X)

SKILL

Rope climb technique

*10:00 practice

WORKOUT

3 x 250 meter row

2 x 500 meter row

1 x 1000 meter row

2 x 500 meter row

3 x 250 meter row

*All of these high intensity. Rest 1:00 between each effort. Score total time.

Tuesday 1/7

WARM UP

3 rounds:

20 air squats

15 push ups

10 deadlift

SKILL

Tempo back squat

5 x 3 @ 5-1-0-1 tempo

*Build to heaviest.

WORKOUT OF THE DAY

“Diane”

21-15-9

Deadlift

Handstand Pushup

RX: (225/155)

*12:00 time cap.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

20:00 AMRAP:

5 pull ups

10 abmat situps

20 walking lunges

*Score total reps completed.

Monday 1/6

WARM UP

For completion:

500 meter row

10 ring swings

1 mile bike

10 ring rows

400 meter run

10 ring dips

SKILL

N/A

WORKOUT OF THE DAY

For time:

2000 meter row

15 ring muscle ups

3 mile bike

15 ring muscle ups

1 mile run

*Scale ring muscle ups to hardest version of a ring pull up or jumping RMU. 40:00 time cap.

1-mile run
30 Thrusters 75/55
1k Row
50m Sled push 225/135
800m run
30 med ball sit ups 20/14
1k Ski
50m Sled push 225/135
400m run
30 ring rows
50 Cal Bike
50m Sled push 225/135

AMRAP remaining time
200m run
10 wall balls
10 Cal Bike

Saturday 1/4

WARM UP

3 rounds:

10 calorie ski

10 calorie row

10 push ups

SKILL

Rope climb technique

*Complete 5 attempts

WORKOUT OF THE DAY

For time:

21-15-9

Calorie ski

HSPU

into

9-15-21

Calorie row

Hang clean

RX: (135/95)

55+: (115/75)

*15:00 time cap.

Tuesday 1/14

WARM UP

3 x rolling 100 meter row

*Every meter +/- target equals 1 deadlift + 1 clean pull + 1 muscle clean + 1 front squat

SKILL

Build to heavy power and squat clean

WORKOUT OF THE DAY

On a continuous 10:00 clock

0:00 – 5:00

40/30 calorie row

Build to 3 heavy power cleans*

5:01 – 10:00

40/30 calorie row

Build to 3 heavy squat cleans*

*Athletes must hit the same load 3 times within the 5:00 window in order for it to register as a successful weight.

Time Cap: 10 minutes

TieBreak: None