WARM UP
5:00 partner sled push
3 rounds:
10 kip swings
10 push ups
10 air squats
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
6 x 5:00 AMRAP with 1:00 rest:
50 meter sled push
50 meter farmer carry
5 pull up
10 push up
15 air squats
*Resume AMRAP where you leave off after the 1:00 break. Score total reps completed.
WARM UP
10:00 shoulder mobility
3 rounds:
3 snatch pull
3 muscle snatch
3 power snatch
3 snatch balance
3 oh squat
3 full snatch
SKILL
Ring muscle ups
*10:00 prep and practice. Athletes should do static holds in bottom of the dip and warm up ring swings before attempting RMU.
WORKOUT OF THE DAY
“Amanda”
9-7-5
Ring muscle ups
Squat snatch
RX: (135/95)
*Scale ring muscle ups to ring pull ups, ring dips, or jumping muscle ups. Allow athletes to attempt RMU if they are close to getting one. 15:00 time cap.
Foundations(X)
SKILL
10:00 hip mobility
*10:00 roll and stretch
WORKOUT
5 rounds for time:
500 meter row
15 ring rows
15 toes to rings
WARM UP
5:00 single unders
3 rounds:
10 meter bear crawl
10 Russian kb swings
10 calorie ski
SKILL
EMOTM 10:00:
-
10 handstand shoulder taps
-
20 double unders
WORKOUT OF THE DAY
27-21-15-9
Calorie ski
American kb swing
RX: (24kg/16kg)
55+: (16kg/12kg)
Lv2: (32kg/24kg)
*Sprint stimulus. Athletes should attempt unbroken sets on kettlebell swings and max power on the ski. 10:00 time cap. Run 2 heats if necessary or substitute rower for the ski.
WARM UP
10:00 tic tac toe
SKILL
Push jerk
5 x 3
WORKOUT OF THE DAY
E5MOTM 20:00, complete 1 round of the following:
12 db incline press
10 overhead squat
8 strict pull ups
6 sandbag lunges (ea leg)
RX: (50/35) (95/65)
55+: (40/30) (75/55)
Lv2: (70/50) (135/95)
*All sets must be unbroken. Rest as needed within the 5:00 window. Score total reps completed.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
For time:
3 x 1 mile bike w/ 2:00 rest
*Score total time.
