Workouts

Thursday 2/6

WARM UP

3 rounds:

10 meter toy soldier

10 meter walking lunge

10 meter high knee pull

10 burpees

SKILL

Against a 5:00 clock:

Max time farmers hold

RX: (32kg/24kg)

WORKOUT OF THE DAY

At 5:00 mark, complete for time:

100 meter indoor empty sled push

25 pull ups

25 calorie bike

25 burpees

25 calorie ski

25 pull ups

100 meter shuttle run

*Start athletes in waves if there aren’t enough sleds. 15:00 time cap.

Hybrid

SKILL

Kipping pull up technique

*10:00 practice

WORKOUT

Death by…

Squat jumps

*Do one additional squat every minute until failure to complete the prescribed number.

Wednesday 2/5

WARM UP

5:00 bike

3 rounds:

10 sots press

10 snatch balance

SKILL

Pullover technique

*10:00 practice

WORKOUT OF THE DAY

20 rounds for time:

1 snatch

1 hang snatch

1 step back oh lunge left

1 step back oh lunge right

1 oh squat

RX: (65/45) (75/55) (95/65) (115/75) (135/95)

55+: (45/35) (65/45) (75/55) (95/65) (115/75)

Lv2: (95/65) (115/75) (135/95) (155/105) (185/125)

*Add weight every 4 rounds. 20:00 time cap.

Hybrid

SKILL

Deadlift technique

5 x 5

WORKOUT

EMOTM 28:00:

15 ring rows

50 single unders

15 push ups

50 bicycle crunches

*Score total reps completed.

Tuesday 2/4

WARM UP

3 rounds:

10 ring swings

10 partner wall balls

10 push ups

SKILL

Bench/floor press

5 x 8

WORKOUT OF THE DAY

20:00 AMRAP:

5 ring muscle up

10 box jump over

15 wall ball

RX: (24/20) (20/14)

*Scale RMU to some ring exercise (ring pull up, dip, etc). Score total reps completed.

Hybrid

SKILL

Back squat

5 x 5

WORKOUT

20:00 AMRAP:

10 alternating Cossack squats

20 abmat situps

30 Russian kb swings

*Score total reps completed.

Monday 2/3

WARM UP

3 rounds:

10 calorie row

10 piked push ups

10 kip swings

SKILL

EMOTM 10:00:

5-10 strict HSPU

5-10 toes to bar

WORKOUT OF THE DAY

10 x 500 meter row

*Rest 1:00 in between efforts. Goal is for athletes to find a sustainable pace and hold within :05 each interval. Score total time. 35:00 time cap.

Sunday 2/2

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

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