Monday 10/30

WARM UP

3 rounds:
20 meter bear crawl
20 meter duck walk
5 hanging shrugs
5 legless rope swings

SKILL

EMOTM 10:00
3-5 back squats @ 80% 1RM

WORKOUT OF THE DAY

Against a 6:00 clock:

Part A)
3:00 cap:
50 calorie assault bike for time

Part B)
3:00 cap:
AMRAP pull up, chest to bar, or bar muscle up

*Pull ups worth 1 point, c2b worth 2 points, BMU worth 6 points

ANYWHEREX

SKILL

Back squat technique
5 x 5

WORKOUT

20:00 AMRAP:
10 meter medball lunge w/ twist
10 medball push ups
10 wall balls
10 medball v ups (passing ball feet to hands)

BARBELL

NEW barbell WARM UP!!!
3 rounds:
10 meter knee pull
10 meter toy soldier
10 meter low spider crawl
:30 squat hold (oh or front)

3 x 10 sots press

A) EMOTM 10:00
High hang squat snatch + 5 second pause in bottom

B) EMOTM 5:00
Full squat snatch + 5 second pause in bottom

C) Build to heavy in 15:00:
2 RM squat snatch (reset allowed)

D) Snatch grip push press + oh squat
3 x 5 + 5

Friday 10/27

WARM UP

For completion:
4:00 bike
1:00 in overhead squat
4:00 row

SKILL

5:00 squat prep
5:00 shoulder prep

WORKOUT OF THE DAY

EMOTM 10:00
1 squat snatch, building to 1RM for the day

Rest 2:00

8:00 AMRAP:
30 double unders
1 squat snatch @ 80% todays 1RM
10 ring dips

*Score will be 1RM + total reps from AMRAP. ex: 200# + 124 reps = 324.

ANYWHEREX

SKILL

Hip mobility
10:00 roll and stretch

WORKOUT

20:00 AMRAP:
20 box step overs
20 wall balls
20 ice skaters
20 russian twists

Thursday 10/26

WARM UP

EMOTM 10:00
1 rope climb to standing
:30 handstand hold

SKILL

Headstand technique
10:00 practice

WORKOUT OF THE DAY

10:00 AMRAP:
200 meter medball carry
1 rope climb

Wednesday 10/25

WARM UP

5 x 100 meter rolling row
*every meter +/- 100 equals 1 kip swing + 1 air squat + 1 hollow rock

SKILL

Bar muscle up technique
10:00 practice

WORKOUT OF THE DAY

10 rounds for time:
250 meter row or 1/2 mile bike
1 cluster
1 bar muscle up

*Add 1 cluster & 1 BMU each round. Scale BMU to c2b or chin over bar pull up

RX: (135/95)
55+: (95/65)
Lv2: (185/125)

ANYWHEREX

SKILL

Push press technique
5 x 5

WORKOUT

“Death by…”
Kb swing
Goblet squat

*Goblet squats begin at 1 immediately following failure of kb swings

BARBELL

2 rounds barbell warm up
1:00 in front squat
3 x 10 front rack sots press

A) EMOTM 10:00
3 rounds high hang power + high hang squat clean
3 rounds mid hang power + mid hang squat clean
4 rounds low hang power + low hang squat clean

B) 15:00 Build to heavy
High hang + full clean + jerk

C) Jerks from rack
3 x 3

D) Front squat
5 x 5

Tuesday 10/24

WARM UP

3 rounds:
1:00 tarzan rope swings
1:00 quadrapedal movement
1:00 multi-directional jumping

SKILL

Squat clean technique
5 x 2

WORKOUT OF THE DAY

30:00 AMRAP:
5 wall walks
10 meter kb duck walk (goblet)
15 ring rows
20 meter kb bear crawl (drag)