Friday 9/8

WARM UP

5:00 quadrupedal movement with object
3 rounds:
10 meter toy soldiers
10 meter duck walk
10 meter reverse bear crawl

SKILL

Atlas stone to shoulder
5 attempts

WORKOUT OF THE DAY

“Linda”
10 to 1
Deadlift @ 1 1/2 bw
Floor Press @ bw
Clean @ 3/4 bw

ANYWHEREX

SKILL

Shoulder mobility
10:00 roll and stretch

WORKOUT

10 rounds for time:
400 meter run
10 kb swings

*40:00 time cap

Thursday 9/7

WARM UP

3 rounds:
:30 dead hang
:30 squat hold
10 burpees

SKILL

Pegboard or legless rope climb
10:00 practice

WORKOUT OF THE DAY 

15:00 AMRAP:
4 bar muscle ups
8 front rack lunges
12 wall balls

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

ANYWHEREX

SKILL

Handstand technique
10:00 practice

WORKOUT

30-25-20-15-10-5
Calorie row
Db push press
Double unders

Wednesday 9/6

WARM UP

5:00 pizza delivery

SKILL

EMOTM 10:00
30 unbroken double under
*Athletes get one attempt per minute of 10 or more.

WORKOUT OF THE DAY

2 mile medball carry

RX: (20/14)
55+: (20/14)

BARBELL

2 rounds barbell warm up
-accumulate 2:00 in oh squat
-3 x 8 sots press from clean

A) 15:00 to establish 1RM snatch

B) 15:00 to establish 1RM clean and jerk

C) Back squat
5 x 5

Tuesday 9/5

WARM UP

EMOTM 10:00
1 rope climb to standing
5 overhead squats w/ empty bar

SKILL

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

WORKOUT OF THE DAY 

EMOTM 20:00
Odd: 5 burpees + 1 snatch
Even: 200 meter run

*Build to heaviest snatch

ANYWHEREX

SKILL

Deadlift technique
5 x 5

WORKOUT

10:00 clock:
400 meter sled push
AMRAP:
5 climbs to standing
5 wall walks
15 goblet squats

*Rest 2:00 then repeat. Score is total reps of AMRAP.

Monday 9/4

WARM UP

5:00 freeze tag warm up
3 rounds:
10 good mornings
10 vertical jumps
10 push ups

SKILL

N/A

WORKOUT OF THE DAY

For time with partner:

12 Labors

25 deadlifts (225/155)
25 power cleans (185/125)
25 shoulder to overhead (135/95)
50 kb swing (24/16)
50 kb thruster (goblet grip) (24/16)
50 kb snatch (24/16)
75 db overhead lunges (50/35)
75 alternating db snatches (50/35)
75 db shoulder to overhead (50/35)
100 pull ups
100 push ups
100 air squats

*50:00 time cap, one partner working at a time.