Daily Workouts

Track Day

*GYM CLOSED SAT & SUN (2/29 - 3/1)***CLASSES MEET AT HUDSON BAY HIGH SCHOOL TRACK**

On a Running Clock

0:00- Run 1 Mile10:00- Run 1200m18:00- Run 800m24:00- Run 400m OR (scaled version)0:00- Run 1200m10:00- Run 800m18:00- Run 400m24:00- Run 400m

Partner Workout

20:00 AMRAP

100m Buddy OR Sandbag Carry

20 Burpee pull-ups

30 Wall balls (30 lb/20 lb)

40/30 Calorie Echo bike

One works, one rests.

Build to a heavy set of

1 Power clean +

2 Split Jerks

4 Rounds for time

10 Power cleans (135/95)

50 Double-unders

Front Squat

Build to a 1RM

For Time

120 Sandbag Step-ups (50 lb/40 lb)

10:00 AMRAP

Max Calorie Bike

EMOM, 5 Strict Pull-ups

2:00 Rest

10:00 AMRAP

Max Calorie Row

EMOM, 10 DB Push Press (50/35)

*:30 cap on pull-ups and push press

9-15-21 reps for time

Power Snatch (115/80)

Toes to Bar

Burpees

5 Sets

2 Power Clean & Jerks (build)

3 Strict weighted pull-ups

Partner Workout

For Time

25 Bar Muscle-ups

50 Clean & Jerks (135/95)

100/80 Calorie Bike

"Morrison"

50-40-30-20-10 reps for time

Wall balls (20/14 lb)

Box jumps (24"/20")

Kettlebell swings (53/25 lb)

5-7 Sets not for time

Bench press, 7 reps

150 ft. D-ball Carry

7 Strict pull-ups

150 ft. Farmer's Carry

Back Squat

Build to a 1RM

3 Sets

10/10 Pistols @3011

10/10 Single Leg Deadlifts @3011

For Time

60/45 Calorie Ski

60 Pull-ups

800m Run

60/45 Calorie Row

60/45 Calorie Echo bike*Start anywhere and go in any order. Once you start a movement, you must complete that movement before switching to a different one.(retest from 1/17)

21-15-9 Reps for time

Power Snatch (115/80)

Toes to bar

Burpees

Strict Press

3-3-3

Push Press

3-3-3

Push Jerk

3-3-3

-Increase load each set

Partner Workout

12:00 Max Calorie Bike

-Switch every 25/20 Calories

-While your partner bikes, complete a 25 ft. D-ball push + 25 ft. D-ball pull

Partner Workout

16:00 AMRAP

10 Power cleans (205/140)

20 Toes to bar

30 Wall balls (30 lb/20 lb)One works, one rests. Every minute on the minute, one partner completes one rope climb.

7 Sets on a 5:00 timer

500m Row

5 Deadlifts (build)

Goal is consistency on the rower and increase load on the deadlifts each round.

Front Squat

5 x 2

3 Sets on a 5:00 Timer

1 "Leg Blaster"20 Air Squats20 Lunges20 Jumping Lunges10 Jumiping SquatsOR

1 "Mini Leg Blaster"10 Air Squats10 Lunges10 Jumping Lunges 10 Jumping Squats

6 Rounds for Time

400m Run

30/24 Calorie Row, Bike, or Ski

Choose one machine for all 6 rounds.

5 Sets

5 Bench Press (build)

5 Strict Pull-ups

8:00 AMRAP

12 Single arm DB hang clean & jerks

36 Double-unders

5 Sets

2 Hang cleans (build)

4 Strict Handstand push-ups (add deficit if possible)

For Time

1000/800m Row

800m Run

40 Bar-facing burpees

Partner Workout

20:00

100/80 Calorie ski buy-in

Then, AMRAP in remaining time

40/30 Calorie Echo Bike

20 Deadlifts (225/155)

4 Legless rope climbs-One works, one rests

21-15-9 Reps for time

DB Squat cleans (50/35)

Strict Pull-ups

Deficit Push-ups (hands on DBs)

Back Squat

5 x 2

Build to heavy

3 sets

8 KB Bulgarian split squat @3011

Immediately into...

12 jumping Bulgarian split squats (no weight) all on SAME SIDE

REST :45 between each leg

Power Clean + Push Jerk

8 x 2

Build each set as technique allows

For Time

15 Clean & jerks (135/95)

20 Toes to bar

30 Burpees

20 Toes to bar

15 Clean & jerks

4 Rounds for time

40/30 Calorie Row or Bike

50 Double-unders

6 Bar Muscle-ups

Rounds 1 & 3: Row

Rounds 2 & 4: Bike