Workouts

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.

Sunday 1/5

60:00 AMRAP:
1-mile run
30 Thrusters 75/55
1k Row
50m Sled push 225/135
800m run
30 med ball sit ups 20/14
1k Ski
50m Sled push 225/135
400m run
30 ring rows
50 Cal Bike
50m Sled push 225/135

AMRAP remaining time
200m run
10 wall balls
10 Cal Bike

Saturday 1/4

WARM UP
3 rounds:
10 calorie ski
10 calorie row
10 push ups
SKILL
Rope climb technique
*Complete 5 attempts
WORKOUT OF THE DAY
For time:
21-15-9
Calorie ski
HSPU
into
9-15-21
Calorie row
Hang clean
RX: (135/95)
55+: (115/75)
*15:00 time cap.

Tuesday 1/14

WARM UP
3 x rolling 100 meter row
*Every meter +/- target equals 1 deadlift + 1 clean pull + 1 muscle clean + 1 front squat
SKILL
Build to heavy power and squat clean
WORKOUT OF THE DAY
On a continuous 10:00 clock
0:00 – 5:00
40/30 calorie row
Build to 3 heavy power cleans*
5:01 – 10:00
40/30 calorie row
Build to 3 heavy squat cleans*
*Athletes must hit the same load 3 times within the 5:00 window in order for it to register as a successful weight.
Time Cap: 10 minutes
TieBreak: None

Friday 1/3

WARM UP
800 meter run
3 rounds:
10 lunges
10 air squats
10 kip swings
SKILL
5 x 400 meter run @ 80% effort
*Rest 1:00 between intervals
WORKOUT OF THE DAY
1 to 10 for time:
Barbell lunge right
Barbell lunge left
Back squat
Pull over + bar muscle up
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*Bars must be taken from the ground. Pullover + bar muscle up must be done as a pairing. 20:00 time cap.

Hybrid

SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
5k row for time
  2. 1
  3. ...
  4. 90
  5. 91
  6. 92
  7. 93
  8. 94
  9. 95
  10. 96
  11. ...
  12. 155