Wednesday 6/28

WARM UP

3 rounds:
1:00 run in place
10 meter toy soldier
10 meter knee pull
10 meter walking lunge

SKILL

N/A

WORKOUT OF THE DAY

1.8 mile hill run

Tuesday 6/27

WARM UP

5 x (12/10) calorie assault bike
*Alternate with partner or team of 3

SKILL

Ring skills
-skin the cat
-ring swings
-ring supports
10:00 practice

WORKOUT OF THE DAY

EMOTM 20:00
ODD: 1 power clean + hang squat clean + jerk
EVEN: 5-10 toes to bar

*Score is heaviest lift + total toes to bar (200# + 50 t2b = 250)

ANYWHEREX

SKILL

Hang clean technique
5 x 5

WORKOUT

“Karen”
150 wall balls for time

Monday 6/26

WARM UP

3 rounds:
10 meter reverse bear crawl
10 lateral squat unders
10 meter toy soldiers
10 hanging shrugs

SKILL

EMOTM 10:00
2 wall walks

WORKOUT OF THE DAY

For time against 35:00 cap:
50 burpees
50 back squats (from floor)
50 pull ups
50 burpees
50 deadlifts
50 HSPU

*Score is total reps completed

RX: (155/105)
55+: (95/65)
Lv2: (205/135)

ANYWHEREX

SKILL

Overhead squat technique
5 x 5

WORKOUT

5 rounds for time:
500 meter row
20 abmat situps
10 burpees

Friday 6/23

WARM UP

5:00 continuous alternating turkish getup

SKILL

Accumulate 2:00 L sit hold

WORKOUT OF THE DAY 

For time with partner:
100 snatch
10 rope climbs
100 shoulder to overhead
10 rope climbs
100 cleans
10 rope climbs

RX: 95/65
55+: 45/35
Lv2: 115/75

*Partners rotate any time.

ANYWHEREX

SKILL

Hip mobility
10:00 roll and stretch

WORKOUT

20:00 AMRAP:
200 meter run
100 single unders
50 meter bear crawl

Thursday 6/22

WARM UP

EMOTM 5:00
5 push ups
5 air squats
10 ice skaters

SKILL

N/A

WORKOUT OF THE DAY 

“The Joker and the Thief”
For time against 40:00 time cap:
2000 meter row
100 bodyweight floor press
2000 meter row

*Every broken set, athlete must complete 15 air squats. Scale weight to 3/4 or 1/2 bodyweight if necessary.

ANYWHEREX

SKILL

Headstand technique
10:00 practice

WORKOUT

15:00 AMRAP:
5 rope climbs to standing
10 double kb deadlift
150 meter lateral shuffle