Workouts

Tuesday 3/24

WARM UP

3 x rolling 300 meter row

*Every meter +/- target equals 3 PVC sots press. Max penalty of 5 meters.

SKILL

Tempo overhead squat

5 x 3

*5-2-0-2 tempo. Weight should be moderate.

WORKOUT OF THE DAY

For time:

42-30-18

Calorie row

21-15-9

Snatch

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

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

Lv2: (95/65) (135/95) (185/125)

*Snatches can be squat or power. 20:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

EMOTM 24:00:

10 ring rows

10 ring dips

10 toes to rings

200 meter run

*Score total reps completed. Run can take more than the minute.

Monday 3/24

WARM UP

For completion, partition any way:

20 calorie bike

200 meter run

10 hanging shrugs

10 ring rows

1:00 post facing squat therapy

SKILL

Butterfly pull up technique

10:00 practice

WORKOUT OF THE DAY

For time:

1 mile run

10 rounds:

5 pull ups

10 push ups

15 air squats

1 mile bike

*30:00 time cap.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

20:00 AMRAP:

20 calorie bike

20 wall balls

200 meter medball carry

*Score total reps completed.

70 Min Time Cap

600m Run
2 Reverse lunges 75/55
2 Burpee Over Barbell
2 Wall Balls 20/14
2 Med Ball Sit Ups 20/14
2 Cal Bike
50 Sled Push 225/135

Add after each round.

2 Reverse lunges 75/55
2 Burpee Over Barbell
2 Wall Balls 20/14
2 Med Ball Sit Ups 20/14
2 Cal Bike

Saturday 3/22

WARM UP

3 rounds:

10 air squat

10 meter lunge

10 push ups

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

“Mogadishu Mile”

4 rounds for time:

19 KB ground to overhead

19 KB front squat

19 KB push ups (each side)

400 meter KB carry

RX: (24kg/16kg)

*KB push ups are performed with one hand on the ground and one hand on the kettlebell. Each pushup round requires 38 total reps. 40:00 time cap.

Friday 3/21

WARM UP

For completion:

400 meter run

5 rope climb to standing

SKILL

German hangs

5 x :10

*German hang is a skin the cat from pull up bar.

WORKOUT OF THE DAY

10 rounds for time:

200 meter run

1 rope climb

Lv2: legless RC

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

“Karen”

150 wall ball for time

Thursday 3/20

WARM UP

EMOTM 10:00:

10 burpees

10 empty bar front squats

SKILL

Front squat

5 x 3

*All sets @ 80% 1RM

WORKOUT OF THE DAY

3 rounds for time:

200 meter farmers carry

21 hang clean

15 thrusters

9 bar facing burpees

RX: (24kg/16kg) (95/65)

55+: (24kg/16kg) (75/55)

Lv2: (32kg/24kg) (115/75)

*20:00 time cap.

Foundations(X)

SKILL

Overhead squat technique

5 x 5

WORKOUT

5k ski for time