Workouts

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

Friday 1/3

WARM UP
800 meter run
3 rounds:
10 lunges
10 air squats
10 kip swings
SKILL
5 x 400 meter run @ 80% effort
*Rest 1:00 between intervals
WORKOUT OF THE DAY
1 to 10 for time:
Barbell lunge right
Barbell lunge left
Back squat
Pull over + bar muscle up
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*Bars must be taken from the ground. Pullover + bar muscle up must be done as a pairing. 20:00 time cap.

Foundations(X)

SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
5k row for time

Thursday 1/2

WARM UP
EMOTM 5:00:
10 burpees
then
3 rounds:
10 alternating step ups
10 piked push ups
SKILL
EMOTM 10:00:
  • 3 wall facing HSPU
  • 6 alternating pistol squats
WORKOUT OF THE DAY
50 devil press for time (double DB)
RX: (50/35)
*10:00 time cap. Run two heats if necessary for equipment.

Foundations(X)

SKILL
Back squat
5 x 5
WORKOUT
3 rounds for time:
100 meter sled push
100 meter sled pull
50 meter bear crawl
50 meter backwards bear crawl

Tuesday 12/31

WARM UP
5:00 bike/row/ski
3 rounds:
5 burpees
5 thrusters
5 toes to bar
SKILL
N/A
WORKOUT OF THE DAY
12 rounds for time with partner:
31 bar facing burpees
31 thruster
31 toes to bar
RX: (95/65)
*Share all work as needed. 45:00 time cap.

Monday 12/30

WARM UP
5:00 skipping rope
EMOTM 5:00:
:30 wall facing squat therapy
SKILL
E2MOTM 10:00:
1 snatch pull
1 hang snatch
1 overhead squat
*Build to heavy
WORKOUT OF THE DAY
20:00 AMRAP:
200 meter farmer carry
5 cleans
10 deadlift
15 pull ups
RX: (185) (125)
55+: (135/95)
Lv2: (225/155) chest to bar

Foundations(X)

SKILL

Deadlift technique
5 x 5
WORKOUT
20:00 AMRAP with partner:
10 synchro wall ball
10 synchro kb swings
200 meter equipment carry
*Each team must transport 1 medball and 1 kb for the 200 meter distance.