Monday 2/19

WARM UP

5:00 run in place
*EMOTM buy in with 5 burpees

3 rounds:
10 air squats
10 ring swings
10 push ups to down dog

SKILL

DB snatch technique
10:00 practice

WORKOUT OF THE DAY

For time w/ 30:00 cap:
50 calorie row
5 rope climb
40 shoulder to overhead
4 rope climb
30 toes to bar
3 rope climb
20 front squats
2 rope climb
10 bar muscle ups
1 rope climb

RX: (135/95)
55+: (95/65)
Lv2: (185/125)

*No scaling for BMU.

ANYWHEREX

SKILL

Thruster technique
5 x 5

WORKOUT

20:00 AMRAP:
400 meter run
21 kb swings
12 burpees

BARBELL

3 rounds BB warm up

A) EMOTM 15:00
0:00-5:00: 1 high hang power + 1 high hang squat snatch
5:00-10:00: 1 mid hang power + 1 mid hang squat snatch
10:00-15:00: 1 power + 1 squat snatch

B) 15:00 to establish 1RM overhead squat

C) Halting snatch pulls
5 x 3
*3 sec pause just below knee

Friday 2/16

WARM UP

3 rounds:
10 air squats
10 meter inch worm push up
10 shoulder to overhead

SKILL

Kb windmill
5 x 5 each side

WORKOUT OF THE DAY

200 wall balls for time
*E3MOTM complete 1 round “DT” as a buy in. Workout begins with 1 round of “DT”. 20:00 time cap.

RX: (155/95)
55+: (105/75)

ANYWHEREX

SKILL

Shoulder mobility
10:00 roll and stretch

WORKOUT

10 rounds for time:
5 russian kb swings right arm
5 kb cleans right arm
5 kb front squat right arm
5 russian kb swings left arm
5 kb cleans left arm
5 kb front squat left arm

Thursday 2/15

WARM UP

1 mile run as a class (sprint tale to tip)

SKILL

Floor Press
5 x 5

WORKOUT OF THE DAY

50-40-30-20-10
Alternating db snatch
Abmat situp

ANYWHEREX

SKILL

Deadlift technique
5 x 5

WORKOUT

20:00 AMRAP:
20 ring rows
20 ring dips
20 wall balls

Wednesday 2/14

WARM UP

EMOTM 10:00
5 good mornings
5 push ups
20 jumping jacks

SKILL

Tire flips for completion
Accumulate 15

WORKOUT OF THE DAY

15:00 AMRAP:

27 Overhead Squats
27 Box facing jump overs
9 Ring Muscle Ups
21 Overhead Squats
21 Box facing jump overs
7 Ring Muscle ups
15 Overhead Squats
15 Box facing jump overs
5 Ring Muscle Ups
9 Overhead Squats
9 Box facing jump overs
3 Ring Muscle ups

RX: (95/65) (24/20)
55+: (75/55) (24/20)

*Scale muscle ups to 3 pull ups + 3 dips. No step ups unless injured.

ANYWHEREX

SKILL

Kipping pull up technique
10:00 practice

WORKOUT

3 rounds with partner:
10 tire flips (together)
300 meter row (each)
20 pushups (partner clap)
20 air squats (each)

BARBELL

3 rounds:
10 meter quad pull
10 meter knee pull
10 meter toy soldier
:30 front squat hold
10 sots press

A) High hang clean + mid hang clean + full clean + jerk
– Build to 50% 1RM

B) 15:00 to establish 1RM high hang squat clean + jerk

C) Clean grip deadlift from deficit
5 x 3

D) Push jerk
5 x 3

Tuesday 2/13

WARM UP

3 rounds:
5 wall walks
10 hanging shrugs
15 air squats
200 meter run

SKILL

Handstand balance
10:00 practice

WORKOUT OF THE DAY

20:00 AMRAP with partner:
400 meter run
15 toes to bar
10 hang snatches

*Each partner must complete full round before alternating.  AnywhereX use empty bar.

RX: (115/85)
55+: (75/55)
Lv2: (135/95)