Thursday 9/14

WARM UP

5 rounds:
:30 run in place
5 burpees
:30 butt kickers
5 burpees

SKILL

N/A

WORKOUT OF THE DAY

1.8 mile hill run

Wednesday 9/13

WARM UP

5:00 bike or row
3 rounds:
10 overhead squats
:30 down dog hold
10 split jumps

SKILL

EMOTM 10:00
1 snatch

*Build to heavy

WORKOUT OF THE DAY

5 x 1:00 rounds
Alternating single arm db deadlifts
Ring dips
Single Db lunges
Wall walks

*Athletes will work for :45 and rest for :15 of each minute.  Score is total reps completed.

ANYWHEREX

SKILL

Strict pull ups
5 x 5

WORKOUT

100 burpees for time

BARBELL

2 rounds barbell warm up
Sots press 3 x 8

A) 5 x 2 high hang squat clean
*Build to 70% 1RM

B) 10:00 to complete 5 rounds of the complex:
1 halting clean pull + 1 hang power clean + 1 full clean

C) Split jerk
3 x 3

D) Thruster
3 x 5

Tuesday 9/12

WARM UP

3 rounds:
10 meter waiter walk right arm
10 meter waiter walk left arm
10 kip swings
1:00 front rack mobility

SKILL

Db overhead squat
10:00 practice

WORKOUT OF THE DAY

For time:
400 meter run
42 pull ups
21 hang clean
400 meter run
30 pull ups
15 hang clean
400 meter run
18 pull ups
9 hang clean

RX: (95/65)
55+: (75/55)
Lv2: (135/95)

ANYWHEREX

SKILL

Hang snatch technique
5 x 5

WORKOUT

30-27-24-21-18-15-12-9-6-3
Calorie row
20-18-16-14-12-10-8-6-4-2
Db push press

Monday 9/11

WARM UP

EMOTM 10:00
2 inch worm push ups
10 walking lunges

SKILL

Accumulate 3:00 of hollow body ring hang

WORKOUT OF THE DAY

20:00 AMRAP:
1 rope climb
10 push ups
15 goblet squats

RX: 24/16
55+: 16/12

ANYWHEREX

SKILL

Overhead squat technique
5 x 5

WORKOUT

20:00 AMRAP:
100 single unders
50 abmat situps
25 ring rows

BARBELL

2 rounds barbell warm up
Sots press 3 x 8

A) 5 x 2 high hang squat snatch
*Build to 70% 1RM

B) 10:00 to complete 5 rounds of the complex:
1 halting snatch pull + 1 hang power snatch + 1 full snatch

C) Deficit snatch grip deadlift
3 x 3

D) Back rack thruster (snatch grip)
3 x 5

Saturday 9/9

WARM UP

5 x rolling 200 meter row
*every meter +/- 200 equals 1 pull up 1 pushup 1 air squat. No max penalty.

SKILL

Athlete choice
10:00 practice

WORKOUT OF THE DAY

For time with partner:

Triple “Moon”
7 rounds for time:
30 db split snatch right arm
3 rope climb
30 db split snatch left arm
3 rope climb

RX: (40/30)