Friday 4/28

WARM UP

EMOTM 10:00
:30 run in place
5 synchro burpees

SKILL

5 unbroken rounds:
Double kb clean
Windmill right side
Double kb clean
Windmill left side

*rest as needed, repeat 3 times

WORKOUT OF THE DAY

30:00 AMRAP with partner:
6 rope climbs
60 alternating dumbbell snatches (50/35)
600 double unders

*All work can be shared between partners, but must be completed in order. One partner working at a time.

ANYWHEREX

SKILL

Hip mobility
10:00 roll and stretch

WORKOUT

For total distance:
5:00 bear crawl
5:00 assault bike
5:00 walking lunge
5:00 overhead carry (45/35)

*Complete in any order

Thursday 4/27

WARM UP

5:00 dodgeball
3 rounds:
10 pushups
10 meter toy soldiers
10 meter duck walk

SKILL

Rope climb technique
10:00 practice

WORKOUT OF THE DAY

5:00 AMRAP:
400 meter run
20 shoulder to overhead
AMRAP bar muscle ups

3:00 rest

5:00 AMRAP:
500 meter row
20 sumo deadlift high pull
AMRAP bar muscle up

RX: (135/95)
55+: (75/55)

*Score is total bar muscle ups.  Scale to banded BMU or hardest version of a pull up.

ANYWHEREX

SKILL

Rope climb technique
10:00 practice

WORKOUT

Death by:
10 meter shuttle run
Burpees

*Start burpees immediately following conclusion of shuttle runs

Wednesday 4/26

WARM UP

3 rounds:
10 meter overhead lunge
10 meter low bear crawl
10 hanging shrugs

SKILL

Monkey bars
10:00 practice

WORKOUT OF THE DAY

EMOTM 20:00
Odd: 1 squat snatch
Even: 2 cluster

Score is total combined lifts

RX: (95/65)
55+: (75/55)

*RX athletes must add 10# every odd minute until failure to complete. They must remain on the lift until successful.
**Scaled athletes must add 5# every odd minute until failure to complete. They must remain on the lift until successful.

ANYWHEREX

SKILL

Push press technique
5 x 5

WORKOUT

For time:
100 calorie row
1 cargo net climb
100 meter sled push
80 calorie row
1 cargo net climb
100 meter sled push
60 calorie row
1 cargo net climb
100 meter sled push
40 calorie row
1 cargo nete climb
100 meter sled push
20 calorie row
1 cargo net climb
100 meter sled push

BARBELL
“Barbell Warmup”
-accumulate 1 min in jerk grip OHS
-3×10 sots press in clean

A)back squat 10RM  **build to max in 10min

B) 1rm hang clean + push jerk *no misses *drop 20% and do 1×2 (1 set of the complex=1 rep)

C)snatch pulls 4×2 110%+ *4 sec eccentric

D) 250 low box Stepups *5-10# db’s **every 50 perform 5 weighted pushups (if athlete can’t do weighted do 5 of the most difficult version of pushups possible)

Tuesday 4/25

WARM UP

EMOTM 10:00
5 hollow rocks
5 pushups
5 good mornings

SKILL

GHD situps
3 x 15

WORKOUT OF THE DAY

20:00 AMRAP:
200 meter farmers carry (50/35)
20 kb swings
10 meter handstand walk

*Scale handstand walk to 30m bear crawl

ANYWHEREX

SKILL

Single leg RDL
5 x 5 each leg

WORKOUT

20:00 AMRAP:
200 meter farmers carry
20 kb swings
10 meter handstand walk

*Scale handstand walk to 30m bear crawl

Monday 4/24

WARM UP

3 rounds:
50 single under
10 kip swings
10 front squats

SKILL

Headstand to handstand
10:00 practice

WORKOUT OF THE DAY

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

ANYWHEREX

SKILL

EMOTM 10:00
5 perfect goblet squats

WORKOUT

“Kelly”
5 rounds for time:
400 meter run
30 box jumps
30 wall balls

*40:00 time cap

BARBELL
“Barbell warmup”
-accumulate 1 min in Front squat
-3×10 sots press in snatch
A) build to a 10RM front squat  *15min cap

B) 1RM power snatch + hi hang snatch *no misses
drop 20% and do 1×2 (1 set of the complex =1 rep)

C) clean pulls 4×1 @110%+ *4 sec negative

D) Strict pull-ups 4×6-10 *if athlete cannot do 6 unbroken pull-ups, then scale to 6 negative pull-ups

barbell good morning 3×12