Workouts

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

Thursday 2/13

WARM UP
3 rounds:
10 ring rows
:10 ring support hold
:10 ring dip hold
10 calorie bike
SKILL
Ring muscle up drills
10:00 practice
WORKOUT OF THE DAY
EMOTM 20:00:
  • 10 bench/floor press
  • 15/12 calorie bike
  • 20 gorilla row
  • 15/12 calorie bike
RX: (155/105) (24kg/16kg)
55+: (115/75) (16kg/12kg)
Lv2: (205/135) (32kg/24kg)
*For gorilla rows, athletes should hover kbs above the ground with back flat and row one at a time up to the hip. Score total reps completed.

Foundations(X)

SKILL
Hang clean technique
5 x 5
WORKOUT
20:00 AMRAP:
20 meter indoor sled push
20 hanging knee raises
20 hollow rocks
20 American kb swings

Wednesday 2/12

WARM UP
3 rounds:
10 alternating Cossack squats
10 hanging shrugs
10 kip swings
2 wall walks
SKILL
EMOTM 10:00:
5 meter backward handstand walk
WORKOUT OF THE DAY
15:00 AMRAP:
5 handstand push ups
10 pull ups
20 jump lunges
Lv2: strict HSPU/C2B pull up/(16kg/12kg)
*Level 2 athletes should hold 2 kbs for the jump lunges.

Foundations(X)

SKILL
Strict press
5 x 5
WORKOUT
3 x 1000 meter row
*Rest 1:00 between efforts. Score total time.

Tuesday 2/11

WARM UP
3 rounds:
10 cat & cow
10 meter toy soldier
10 meter Samson lunge
SKILL
GHD hip extensions
3 x 15
GHD Situps
3 x 15
WORKOUT OF THE DAY
Against a 22:00 clock:
0-12:00
Run 800 meters for time
Establish 1RM deadlift
@ 12:00
Run 800 meters for time
*This workout is 3 scores (1st mile/deadlift/2nd mile)

Foundations(X)

SKILL
Back squat
5 x 5
WORKOUT
20:00 AMRAP:
10 burpees
20 calorie bike
30 wall ball
40 single unders
*Score total reps completed.

Monday 2/10

WARM UP
3 rounds:
10 calorie row/ski
10 front squats
10 push press
10 kip swings
SKILL
N/A
WORKOUT OF THE DAY
“Timothy”
16 rounds for time with partner (8 each):
250 meter row/ski or 200 meter run
4 bar muscle ups
6 front squats
8 shoulder to overhead
RX: (135/95)
*Scale to hardest version of a pull up. Each athlete must complete full round before rotating. 40:00 time cap.
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  12. 141