Thursday 6/11

WARM UP

5 rounds:
:30 medball chest pass
:30 medball overhead pass
:30 medball underhand pass

SKILL

Skin the cat
5 x 5
Hollow rock to candlestick
5 x 10

WORKOUT OF THE DAY

Minute 1-5:
50 burpee pullups
Minutes 6-10:
75/60 calorie row
Minutes 11-15:
100 wall balls

*Score is total reps completed.  Every second the athlete finishes under each time cap is worth an additional repetition.

ANYWHEREFIT

SKILL

Toes to bar
10 minutes practice

WORKOUT

5 rounds for time:
20 hang clean (45/35)
10 burpees over bar

Wednesday 6/10

WARM UP

3 rounds:
10 meter butt kickers
10 meter pivoting lateral lunge
10 meter high knees
10 inch worm pushups

SKILL

Front Squat
5 x 3

WORKOUT OF THE DAY

EMOTM 20:00
200 meter run
10 kb swings (24 kg/16 kg)

*If athlete fails to complete the round, he must finish the work and then rest the following minute before resuming.

ANYWHEREX

SKILL

Push press technique
5 x 5

WORKOUT

For time with a partner:
50 ring rows
100 pushups
150 abmat situps
200 walking lunges
400 meter partner carry

Tuesday 6/9

WARM UP

1 mile run

SKILL

N/A

WORKOUT OF THE DAY

Swim WOD:
E2MOTM 20:00
50 meter freestyle

ANYWHEREX

SKILL

N/A

WORKOUT

Swim WOD:
E2MOTM 20:00
50 meter freestyle

Monday 6/8

WARM UP

3 rounds:
10 good mornings
10 pushups
10 box jump overs

SKILL

Handstand on parrallettes
10 minutes practice

WORKOUT OF THE DAY

“Linda”
10 to 1 for time:
Deadlift @ 1 1/2 BW
Floor Press @ BW
Clean @ 3/4 BW

*Athletes will group themselves into one of the following body weights: 100, 125, 150, 175, 200, 225

ANYWHEREX

SKILL

Back squat technique
5 x 5

WORKOUT

Death by…
Odd minutes:  Wall balls
Even minutes:  KB swings (American style)

Friday 6/5

WARM UP

1 mile run

SKILL

N/A

WORKOUT OF THE DAY

3 rounds for time:
60 stroke swim
21-15-9 dumbbell thrusters

ANYWHEREX

SKILL

N/A

WORKOUT

3 rounds for time:
60 stroke swim
21-15-9 dumbbell thrusters