Workouts

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

Wednesday 3/19

WARM UP

3 rounds:

10 meter toy soldier

10 good mornings

10 kick to handstand

SKILL

Bench/floor press

5 x 7

*Build to heavy

WORKOUT OF THE DAY

EMOTM 12:00:

3 don’t wake baby deadlift

6 strict HSPU

RX: (275/185)

55+: (245/165)

Lv2: (315/215) wall facing

*Score total reps completed.

Tuesday 3/18

WARM UP

5:00 bike

3 rounds:

10 ring swings

10 sots press

10 medball step back lunges

SKILL

Snatch balance

5 x 5 for quality

WORKOUT OF THE DAY

For time:

50 calorie bike

40 reverse lunge wall ball

30 snatch

20 overhead squat

10 ring muscle up

RX: (20/14) (115/75)

55+: (20/14) (95/65)

Lv2: (20/14) (135/95)

*Scale RMU to ring variation. 25:00 time cap.

Foundations(X)

SKILL

Push press

5 x 5

WORKOUT

For time, partition any way:

100 box step ups

100 ring rows

100 KB swings

800 meter run

*25:00 time cap.

Monday 3/17

WARM UP

10:00 dodgeball

3 rounds:

10 kip swings

10 ring rows

SKILL

EMOTM 10:00:

1 attempt handstand balance

WORKOUT OF THE DAY

15:00 AMRAP:

1 toe to bar

1 pull up

1 chest to bar

60 meter shuttle run (6 x 10 meter)

*Add 1 t2b, 1 pull up, and 1 c2b each round. Score total reps completed.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

5 rounds for time:

1000 meter row

20 push ups

20 abmat sit ups

*35:00 time cap.