Workouts

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.

Hybrid

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.

Hybrid

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.

Monday 1/27

WARM UP

3 rounds:

10 step ups

10 ring swings

10 burpees

SKILL

DB bench/floor press

5 x 10

*Build to heavy.

WORKOUT OF THE DAY

Rocklin In House Comp WOD 3:

For time with partner:

100 wall ball

80 DB box step overs (20 inch)

60 toes to rings

40 devils press

60 toes to rings

80 DB box step overs

100 wall ball

RX: (20/14) (50/35)

*One partner working at a time. Share all work. 25:00 time cap.

Hybrid

SKILL

Back squat

5 x 5

WORKOUT

20:00 AMRAP:

20 hollow rocks

10 push ups

20 air squats

10 ring rows

*Score total rounds plus reps.

Sunday 1/26

ENDURANCE WOD

RX 60 Min EMOM / SC 42 Min

200m Run / 100m Sc
20m Walking Lunges
10 wall Balsl 20/14
10 Burpees
10/8 Cal Row
20m Farmers Carry 24/16kg