60 Min AMRAP
800m Run
10 Reverse Lunges 75/55
15 Ring Rows
20m Burpee Broad Jumps
25 Cal Bike
50m Sled Push 135/95
100m Farmers Carry 35/53
Workouts
Saturday 2/1
WARM UP
10:00 pizza delivery
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
150 kb swings for time
RX: (24kg/16kg)
Lv2: (32kg/24kg)
*Every broken set perform 10 burpees to pull up bar
Friday 1/31
WARM UP
5:00 quadrapedal movement
3 rounds:
10 meter walking lunge
10 air squats
5 clean pulls
5 muscle cleans
SKILL
Lateral handstand walking
*10:00 practice
WORKOUT OF THE DAY
30 rounds for time:
1 clean
1 hang clean
1 front rack lunge left (step back)
1 front rack lunge right (step back)
1 front squat
RX: (95/65) (115/75) (135/95) (155/105) (185/125)
55+: (75/55) (95/65) (115/75) (135/95) (155/105)
Lv2: (135/95) (155/105) (185/125) (205/135) (225/155)
*Perform 6 rounds at each weight. 20:00 time cap.
Foundations(X)
SKILL
Ankle mobility
*10:00 roll and stretch
WORKOUT
10 rounds for time:
100 single unders
10 abmat situps
10 ball slams
*30:00 time cap.
Thursday 1/30
WARM UP
For completion:
200 meter run
200 meter row
200 meter ski
5 rope climbs to standing
SKILL
Strict press
5 x 5
*Build to heavy
WORKOUT OF THE DAY
30:00 AMRAP:
400 meter run
10 shoulder to overhead
500 meter row
10 shoulder to overhead
500 meter ski
5 rope climbs
RX: (135/95)
55+: (115/75)
Lv2: (185/125)
*Score total reps completed.
Wednesday 1/29
WARM UP
5:00 bike
5:00 shoulder mobility
3 rounds:
10 hanging shrugs
10 kip swings
10 ring rows
SKILL
3 rounds for completion:
15 GHD situp
15 GHD hip extension
WORKOUT OF THE DAY
For time:
3 rounds:
15 calorie bike
15 pull ups
3 rounds:
10 calorie bike
10 chest to bar
3 rounds:
5 calorie bike
5 bar muscle ups
*Scale pull up variations to maintain progression of difficulty. 12:00 time cap.
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
EMOTM 4:00:
:30 row for calories
EMOTM 4:00:
:30 burpees
EMOTM 4:00:
:30 hanging knee raises
EMOTM 4:00:
:30 empty bar thrusters
*Score total reps completed.
Tuesday 1/28
WARM UP
EMOTM 5:00:
:30 run in place
10 air squats
SKILL
Bar muscle up progressions
-straight arm hip to bar
-banded assist
WORKOUT OF THE DAY
E3MOTM 15:00:
200 meter run
Build to heavy back squat
*Must buy in every 3:00 with 200 meter run. Score heaviest back squat.