WARM UP
5:00 skipping rope or 800 meter run
SKILL
N/A
WORKOUT OF THE DAY
“Whitten”
5 rounds for time:
22 kb swings
22 box jumps
400 meter run
22 burpees
22 wall balls
RX: (32kg/24kg) (24/20) (20/14)
*40:00 time cap.
Workouts
Friday 1/10
WARM UP
5:00 empty sled push/drag
3 rounds:
10 snatch balance
10 calorie ski
SKILL
4 x 50 meter heavy sled push
*Build to heaviest
WORKOUT OF THE DAY
For time with partner:
90 calorie ski
30 snatch
60 calorie ski
20 snatch
30 calorie ski
10 snatch
RX: (135/95) (155/105) (185/125)
55+: (115/75) (135/95) (155/105)
Lv2: (185/125) (205/135) (225/155)
*One partner working at a time. 18:00 time cap.
Hybrid
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
3 rounds for time:
800 meter run
20 deadlift
10 wall walks
*40:00 time cap.
Thursday 1/9
WARM UP
10:00 rock paper scissor WAR
SKILL
Bench/floor press
5 x 8
WORKOUT OF THE DAY
20:00 AMRAP:
400 meter sandbag carry
40 meter DB bear crawl (2 dbs)
4 rope climbs
RX: (50/35)
55+: (40/30)
*Score total reps completed.
Hybrid
SKILL
Front squat
5 x 5
WORKOUT
EMOTM 30:00:
-
12 kb swings
-
24 Russian twist
-
12 goblet squats
-
24 hanging knees to chest
-
12 burpees over kb
-
24 speed skaters
*Score total work completed.
Wednesday 1/8
WARM UP
3 rounds:
3 wall walk
3 jump shrug
3 high pull
3 muscle clean
3 power clean
3 front squat
3 push press
SKILL
EMOTM 10:00:
10 meter handstand walk
WORKOUT OF THE DAY
20 rounds for time:
Clean
Hang squat clean
Thruster
RX: (95/65) (115/75) (135/95) (155/105)
55+: (75/55) (95/65) (115/75) (135/95)
Lv2: (135/95) (155/105) (185/125) (205/135)
*Perform 5 reps of the complex at each weight. 25:00 time cap.
Hybrid
SKILL
Rope climb technique
*10:00 practice
WORKOUT
3 x 250 meter row
2 x 500 meter row
1 x 1000 meter row
2 x 500 meter row
3 x 250 meter row
*All of these high intensity. Rest 1:00 between each effort. Score total time.
Tuesday 1/7
WARM UP
3 rounds:
20 air squats
15 push ups
10 deadlift
SKILL
Tempo back squat
5 x 3 @ 5-1-0-1 tempo
*Build to heaviest.
WORKOUT OF THE DAY
“Diane”
21-15-9
Deadlift
Handstand Pushup
RX: (225/155)
*12:00 time cap.
Hybrid
SKILL
Strict press
5 x 5
WORKOUT
20:00 AMRAP:
5 pull ups
10 abmat situps
20 walking lunges
*Score total reps completed.
Monday 1/6
WARM UP
For completion:
500 meter row
10 ring swings
1 mile bike
10 ring rows
400 meter run
10 ring dips
SKILL
N/A
WORKOUT OF THE DAY
For time:
2000 meter row
15 ring muscle ups
3 mile bike
15 ring muscle ups
1 mile run
*Scale ring muscle ups to hardest version of a ring pull up or jumping RMU. 40:00 time cap.