Workouts

Wednesday 2/26

WARM UP

5:00 bike

3 rounds:

10 bench press

10 good mornings

3 rope climb to standing

SKILL

Romanian deadlift

3 x 7

*Bottom of lift should be mid shin level.

WORKOUT OF THE DAY

E4MOTM 16:00:

1 rope climb

30/24 calorie bike

AMRAP bench/floor press

RX: BW

55+: 3/4 BW

*Score total reps of bench/floor press

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

“Annie”

50-40-30-20-10

Double unders

Abmat situps

*Scale double unders to 3:1 singles

Tuesday 2/25

WARM UP

3 x rolling 100 meter row

*Every meter +/- target equals 2 burpees

SKILL

EMOTM 10:00:

10 sledge hammer strikes

10 handstand shoulder taps

*Start on either station.

WORKOUT OF THE DAY

For time:

2k row

2 mile run

*Score the 2k row split and the total time for the workout. 30:00 time cap.

Monday 2/24

WARM UP

5:00 skipping rope

3 rounds:

10 ring swing

10 front squat

SKILL

Front squat

5 x 3

*Build to heavy

WORKOUT OF THE DAY

5 rounds for time:

64 double unders

8 ring muscle ups

4 squat cleans

RX: (205/135)

55+: (165/115)

Lv2: (245/165)

*22:00 time cap.

Foundations(X)

SKILL

Push jerk technique

5 x 5

WORKOUT

20:00 AMRAP:

200 meter farmer carry

10 calorie ski

10 calorie bike

10 burpees

*Score total reps completed.

1 Mile Run
2k Row
2K Ski
3 Mile Bike
100m Sked Push 135/90
800m Run
1k Row
1K Ski
1.5 Mile Bike
100m Sled Push 135/90
400m
500m Row
500m Ski
.7 Mile Bike
100m Sled Push 135/90
200m Run
250m Row
250m Ski
.5 Mile Bike
100m Sled Push 135/90

Saturday 2/22

WARM UP

5:00 row/bike/ski

3 rounds:

10 ring rows

10 push ups

10 air squats

SKILL

Athlete choice

*10:00 practice.

WORKOUT OF THE DAY

5 rounds for time with partner:

10 synchro pull ups

20 synchro hand release push ups

30 synchro air squats

40 walking sandbag lunges (shared)

400 meter sandbag carry (shared)

*40:00 time cap.

Friday 2/21

WARM UP

2 rounds for completion:

1:00 Russian swings

1:00 downward facing dog

1:00 low bear crawl any direction

1:00 step ups

SKILL

Strict press

5 x 5

*Build to heavy

WORKOUT OF THE DAY

Complete 4 rounds:

3:00 on/1:00 off:

5 burpee + KB swing

10 KB box step overs

15 box jump overs

RX: (24kg/16kg)

55+: (16kg/12kg)

Lv2: (32kg/24kg)

*Treat it as a continuous AMRAP, picking up where you left off after each 1:00 break. Score total work.

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

20:00 AMRAP:

20 meter bear crawl

20 meter crab walk

20 meter walking lunge

20 meter broad jump

200 meter run