Thursday 1/11

WARM UP

3 rounds:
1:00 duck walk
1:00 down dog
1:00 hip bridge

SKILL

Deadlift (for quickness)
5 x 5 with bands
*athletes should begin around 50% of max and add banded resistance by standing on a band looped over the bar. Add weight from there.

WORKOUT OF THE DAY

4 rounds for time:
500 meter row
400 meter run

Wednesday 1/10

WARM UP

5:00 dodgeball

3 rounds:
10 meter inch worm push up
10 kip swings

SKILL

Handstand walking
10:00 practice

WORKOUT OF THE DAY

12:00 AMRAP:
2 bar muscle up
4 HSPU
8 snatch

*Add 2 BMU, 4 HSPU, and 8 snatch each round. Score is total reps.

RX: (75/55)
55+: (55/45)

ANYWHEREX

SKILL

Deadlift technique
5 x 5

WORKOUT

For time with partner:
100 kb swings
50 partner clap push ups
100 goblet squats
50 partner situps (arm in arm)
100 kb push press
50 partner lunges (arm in arm)

BARBELL

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

A) E2MOTM 10:00
Power clean + front squat + jerk

B) Full clean and jerk
10 x 2 @ 80-90% 1RM

C) Halting clean pull
5 x 3

D) Bent row (65/45)
Accumulate 100 reps
*Every broken set complete 20 ring push ups

Tuesday 1/9

WARM UP

EMOTM 10:00
5 knees to elbows
5 air squats
5 burpees

SKILL

15:00 to establish 1RM squat clean

WORKOUT OF THE DAY

10:00 AMRAP:
30 front squats @ 70% 1RM clean
30 toes to bar

ANYWHEREX

SKILL

Kipping pull up technique
10:00 practice

WORKOUT

“Filthy fifty”
50 box jumps
50 jumping pull ups
50 kb swings
50 walking lunges
50 push press (45)
50 knees to elbows
50 supermans
50 wall balls
50 burpees
50 double unders

Monday 1/8

WARM UP

3 rounds:
10 calorie row
10 empty bar deadlift
10 ring swings

SKILL

Rowing for efficiency
1000 meter with stroke rate between 24-28

WORKOUT OF THE DAY

For time:

1 round:
9 deadlift
9 ring muscle up

Rest 1:00

3 rounds:
3 deadlift
3 ring muscle up

Rest 1:00

9 rounds:
1 deadlift
1 ring muscle up

RX: (275/185)
55+: (185/125)
Lv2: (365/245)

ANYWHEREX

SKILL

Handstand technique
10:00 practice

WORKOUT

EMOTM 30:00
Minute 1: 10 alternating db snatch
Minute 2: 20 meter bear crawl w/ dumbbell
Minute 3: 5 db windmill right + 5 db windmill left

BARBELL

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

A) E2MOTM 10:00
Power snatch + snatch balance + squat snatch

B) Full snatch
10 x 2 @ 80-90% 1RM

C) Halting snatch pull
5 x 3

D) Snatch grip push press (65/45)
Accumulate 100 reps
*Every broken set complete 20 back rack lunges

Saturday 1/6

WARM UP

5:00 handball

SKILL

Athlete choice
10:00 practice

WORKOUT OF THE DAY

For time with partner:
400 meter walking lunge
400 meter overhead carry (45/35)
100 toes to bar
100 kb swings