Workouts

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.

Hybrid

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)

Hybrid

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.

Sunday 2/9

ENDURANCE WOD

Saturday 2/8

WARM UP

800 meter run

3 rounds:

3 clean pull

3 muscle clean

3 power clean

3 front squat

3 push jerk

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

“Macho Man”

EMOTM til failure:

3 power clean

3 front squat

3 jerk

RX: (185/135)

*30:00 maximum. Score total reps completed.

Friday 2/7

WARM UP

10:00 handball

SKILL

Build to working weight for squat clean

WORKOUT OF THE DAY

For time with partner:

1 to 5

Dball to shoulder

Pull overs

then…

5 to 1

Squat cleans

Rope climbs

RX: (100/80) (185/125)

55+: (80/60) (155/105)

Lv2: (150/100) (225/155)

*Partners must alternate completed rounds before rotating. Ex: athlete that does round of 5 Dball/pullover cannot do round of 5 squat clean/rope climb.

Hybrid

SKILL

Strict press

5 x 5

WORKOUT

30-20-10

Alternating step ups

Burpees

Empty bar push press

*15:00 time cap.