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
Workouts
Saturday 1/25
WARM UP
5:00 skipping rope
3 rounds:
10 meter toy soldier
10 meter walking lunge
10 meter lateral shuffle left
10 meeter lateral shuffle right
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time:
100 double unders
50 alternating db snatch
100 double unders
50 alternating reverse lunge to wall ball
100 double unders
50 toes to bar
RX: (50/35) (20/14)
*Scale dubs to 300 single unders. Each time the ball hits the target counts as a rep. 18:00 time cap.
Friday 1/24
WARM UP
If less than 10 people, play 10:00 crab soccer
If more than 10 people, play 10:00 freeze tag (frozen player must sit in squat until unfrozen)
SKILL
EMOTM 10:00:
-
1 power clean
-
5 ring dips
WORKOUT OF THE DAY
1 to 10 for time:
Ring muscle up
Power clean
RX: (185/125)
55+: (155/105)
Lv2: (225/155)
*20:00 time cap.
Hybrid
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
3 rounds for time:
400 meter run
21 squat jumps
15 hanging knee raises
9 wall walks
*21:00 time cap.
Thursday 1/23
WARM UP
800 meter run
3 rounds:
10 ring swings
10 front squat
10 push press
SKILL
For completion:
100 ring swings
*Focus on lengthening the body without relaxing on the back swing
WORKOUT OF THE DAY
E5MOTM 25:00:
2 strict press
4 thrusters
6 front squats
400 meter run
*Barbell complex must be unbroken. Score heaviest weight completed.
Hybrid
SKILL
Strict press
5 x 5
WORKOUT
For time:
1 mile bike
2k row
1 mile bike
Wednesday 1/22
WARM UP
3 rounds from hang:
3 jump shrug
3 snatch pull
3 muscle snatch
3 power snatch
3 overhead squat
3 squat snatch
SKILL
Snatch balance
5 x 3 for quality
WORKOUT OF THE DAY
EMOTM 20:00:
-
1 snatch pull + 1 hang snatch
-
10 ring rows
*Score heaviest lift.
Hybrid
SKILL
Deadlift technique
5 x 5
WORKOUT
20:00 AMRAP:
20 abmat situps
20 ring rows
20 push ups
*Score total work completed.
Tuesday 1/21
WARM UP
3 rounds:
200 meter row
10 burpees
10 kip swings
SKILL
EMOTM 10:00:
3 back squat @ 80% 1RM
WORKOUT OF THE DAY
15:00 clock:
1000 meter row
AMRAP in time remaining:
10 over and back burpees (over rower)
10 pull ups
10 American kb swings
RX: (24kg/16kg)
55+: (16kg/12kg)
Lv2: (32kg/24kg)
Hybrid
SKILL
Front squat
5 x 5
WORKOUT
“Death by calorie ski”
EMOTM until failure, complete one additional calorie ski.