WARM UP
5:00 run, bike, or row
3 rounds:
5 wall handstands
10 hanging shrugs
15 broad jumps
SKILL
N/A
WORKOUT OF THE DAY
For time:
1 mile run
10 bar muscle ups
20 handstand push ups
30 box jump overs
1 mile bike
10 bar muscle ups
20 handstand push ups
30 box jump overs
1 mile row (1600 meters)
10 bar muscle ups
20 handstand push ups
30 box jump overs
*Endurance stimulus. Set a conservative pace to start and try to accelerate towards the end. 40:00 time cap.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
Complete 8 tabata rounds for each exercise:
Walking lunges
Push ups
Hollow rocks
Banded pull ups
WARM UP
3 rounds:
10 kip swings
10 deadlift
10 push press
10 burpees
SKILL
Bar muscle up technique
*10:00 practice
WORKOUT OF THE DAY
EMOTM 15:00:
-
3 rope climbs
-
3 deadlift + 2 hang clean + 1 jerk
-
20 burpees
RX: (185/125)
55+ (135/95)
Lv2: (225/155)
*Clean complex must be unbroken. Scale rope climbs to 9 climbs to standing. Score total reps completed.
Foundations(X)
SKILL
Back squat
5 x 5
WORKOUT
20:00 AMRAP:
20 calorie row
20 burpees over the rower
20 wall ball
*Score total reps completed
WARM UP
10:00 dodgeball
SKILL
Double under practice
*10:00
WORKOUT OF THE DAY
3 rounds for time:
800 meter run
100 double unders
10 sandbag to shoulder
RX: (100/80)
*For sandbag to shoulder, athletes should show control at top then dump bag back in front of them. Scale double unders to 300 singles.
WARM UP
3 rounds:
10 meter broad jump
10 wall ball
10 overhead squat
SKILL
Box jumps
10 x 1, building to highest
*These are static jumps (no stepping to gain momentum)
WORKOUT OF THE DAY
For time with partner:
150 wall ball
30 snatches
30 clean and jerks
RX: (20/14) (135/95)
55+: (20/14) (115/75)
Foundations(X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
“Dirty Thirty”
For time:
30 box jumps
30 jumping pull ups
30 kb swings
30 walking lunges
30 push press
30 knees to elbows
30 back extensions
30 wall balls
30 burpees
30 double unders
*30:00 time cap.
WARM UP
3 x rolling 200 meter row
*Every meter +/- target equals 3 good mornings and 1 rope climb to standing
SKILL
EMOTM 10:00:
5-10 meter handstand walk
WORKOUT OF THE DAY
For time:
500 meter row
50 deadlift
25 burpee over bar
5 rope climbs
RX: (95/65)
55+: (75/55)
Lv2: (135/95)
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
For time with partner:
100 calorie bike
100 calorie ski
100 burpees
100 calorie ski
100 calorie bike
*40:00 time cap.
WARM UP
400 meter run
3 rounds:
10 ring rows
3 wall walks
:30 squat hold
SKILL
N/A
WORKOUT OF THE DAY
“Murph Prep”
15 rounds for time:
200 meter run
5 pull ups
10 push ups
15 air squats
*40:00 time cap. 50 reps per round… Score total reps if not completed.
