6 Min AMRAP:
10 Alternating Bodyweight RDLs (Total)
8 Air Squats with 2 sec pause at the bottom each rep
6 Alternating Lunge Elbow to the Floor (Total)
For Time of:
60 Box Jumps, 24/20″ (L3), 20/16″ (L2), Step-Ups, 24/20″ (L1), 60 Total Alternating Box/Chair Step Ups (
120 Air Squats (L3), 100 (L2), 80 (L1), 60 (
Make sure to stand tall at the top of each movement.
Warm up:
2 min row
Then, 2 RFT:
10 PVC pass through a
10 Scap Retractions
10 V ups
10 Arch ups
Skill work:
Toes to Bar Progressions
Teams of 2 Complete 30 min AMRAP of:
20 Step Back Lunges, 185/125 lbs (L4), 165/105 lbs (L3), 145/85 lbs (L2), 125/65 lbs (L1), 105/45 lbs (
Warm up:
2 min row
Then, 2 RFT:
10 PVC pass through a
10 Scap Retractions
10 V ups
10 Arch ups
Skill work:
Toes to Bar Progressions
https://app.romwod.com/routine/20210205-legs-spine (23 min)
AMRAP 8 Minutes
1:00 AAB or Row (build intensity each round)
10 empty bar overhead squats
50 single unders
25 plate hops
5 empty bar thrusters
Work up to OHS/Thruster weight
Must start Metcon NLT: 45 min into class
For Time of:
3 Rounds
10 Overhead Squats, 135/95 lbs (L4), 115/75 lbs (L3), 95/55 lbs (L2), 75/35 lbs (L1), 55/15 lbs (
50 Double Unders
*Same scaling as 1st part
Athletes Notes
TARGET SCORE
Target Time: sub 11 minutes
Time Cap: 15 minutes
https://app.romwod.com/routine/20210207-lower-body (24 min)
Coaches Choice – 5 min
Power Cleans (For Time):
10 Reps @ 50%
9 Reps @ 55%
8 Reps @ 60%
7 Reps @ 65%
6 Reps @ 70%
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
1 Rep @ 95%
*Go for a new 1 RM if you so desire
*25 min cap
Power Cleans (For Time):
10 Reps @ 50%
9 Reps @ 55%
8 Reps @ 60%
7 Reps @ 65%
6 Reps @ 70%
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
1 Rep @ 95%
*Go for a new 1 RM if you so desire
*25 min cap
https://app.romwod.com/routine/pigeons-puppies-frogs-short (14 min)
5 min AMRAP of:
5 Calorie AAB/Row
5 single arm dumbbell presses (light/moderate) (each side)
10 PVC Pass Throughs/Around the Worlds
10 air squats
1 Set: (at workout pace)
5 chest to bar pull-ups
5 push-ups
5 sit-ups
5 air squats
For Time (include rest)
Task Tabata
300 reps, following the pattern:
20 seconds of chest to bar pull-ups (RX+), Pull-UPs (RX), Ring Ring Rows (S)
-Rest 10 seconds-
20 seconds of push-ups (RX), Knee Push-Ups (S)
-Rest 10 seconds-
20 seconds of Ab Mat sit-ups (RX)
-Rest 10 seconds-
20 seconds of air squats (RX)
-Rest 10 seconds-
*Keep repeating pattern until 300 total reps are completed
-Rest 5:00 between workouts-
Double Task Tabata
200 reps, following the pattern:
40 seconds of strict pull-ups (RX+), Pull-Ups (RX), Ring Rows (S)
-Rest 20 seconds-
40 seconds of dumbbell bench presses, 2×50/35 lbs (RX+), 40/25 lbs (RX), 30/15 lbs (S)
-Rest 20 seconds-
40 seconds of toes to bar (RX+), Knee-Ups (RX), Ab Mat Sit-Ups (S)
-Rest 20 seconds-
40 seconds of wall balls, 20/14 lbs @ 10/9′ (RX), @ 9/8′ (S), 16/10′ @ 10/9′ (SS)
-Rest 20 seconds-
*Keep repeating pattern until 200 total reps are completed
Athletes Notes
TARGET SCORE
Target Time Set 1: sub 10 minutes
Time Cap Set 1: 14 minutes
Target Time Set 2: sub 12 minutes
Time Cap Set 2: 16 minutes
Total Time Cap (including rest): 35 min
20 min to complete the following:
1000 m Row
Then:
2×5 reps w/45 lbs
1×5 @ 50%
1×3 @ 60%
1×3 @ 70%
1×3 @ 80%
1×3 @ 85%
1×3 @ 90%
https://app.romwod.com/routine/low-hanging-fruit-short (11 min)
https://app.romwod.com/routine/20210208-lower-body (24 min)
5:00 easy cardio (your choice)
-into-
5:00 easy cardio (your choice)
*perform 5 inchworms every minute on the minute
1 set (at workout pace)
2 Power Snatches (at workout weight)
2 Burpees over bar
2 Power Clean and Jerks (at workout weight)
5 RFT of:
6 Power Snatches, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/55 lbs (
6 Power Clean and Jerks, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/55 lbs (
*Target Time:
sub 10 minutes
Time Cap:
15 minutes
Warm up: 2 min row
Then, 2 RFT:
25′ bear crawls
5 Walkouts w/push ups
5 needle kicks each side
10 Hollow rocks
Skill: Handstand walk progressions and body control
