Monday, February 1st
WORKOUT
FOR TIME
3 ROUNDS
20/15 Cal Bike
15 Pull-Ups
20 Overhead Walking Lunges (95/65)|(65/45)
-Rest 3:00-
1 ROUND
60/45 Cal Bike
30 Pull-Ups
60 Overhead Walking Lunge
(Score is Time)
Tuesday, February 2nd
SKILL
EMOM x 5 MINUTES
:40 Double or Triple Under Practice
Option 1: Penguin Jumps
Option 2: 2 Single Unders + 1 Double Unders
Option 3: 2 Double Unders + 1 Triple Unders
(No Measure)
WORKOUT
10 ROUNDS FOR TIME
25 Double Unders
8 Russian KB Swing (70/53)|(53/35)
12 Sit-Ups
(Score is Time)
COOLDOWN FOR RECOVERY
1:00 Plantar Smash (L)
1:00 Plantar Smash (R)
1:00 KB Calf Smash (L)
1:00 KB Calf Smash (R)
(No Measure)
Wednesday, February 3rd
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean and Jerk
(Score is Weight)
WORKOUT
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
Thursday, February 4th
EXTENDED WARM-UP
3 SETS
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
:20 Bar-Hanging Knee Tuck or L-Sit Hold
100m Run
-Rest as Needed b/t Sets-
(No Measure)
WORKOUT
5 SETS ON A 3:00 RUNNING CLOCK…
300m Run
15 Toes to Bar
Max Ring Dips in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Reps)
OPTIONAL COOLDOWN FOR RECOVERY
2 SETS
1:00 Doorway Stretch (R)
1:00 Doorway Stretch (L)
1:00 Child’s Pose
(No Measure)
Friday, February 5th
WORKOUT
AMRAP x 21 MINUTES
7 Power Snatches (115/75)|(75/55)
14 Wall Balls (20/14)|(14/10)
21/16 Cal Row
(Score is Rounds + Reps)
OPTIONAL FINISHER
3 SETS FOR QUALITY
8-12 Barbell Roll-Outs
Followed By…
5:00 Foam Roll
(No Measure)
