Friday 1/5

WARM UP

5:00 skipping rope
3 rounds:
10 empty bar deadlifts
10 ring rows

SKILL

EMOTM 10:00
1 rope climb

WORKOUT OF THE DAY

Against a 24:00 clock:

30 ground to overhead
90 double unders
30 ground to overhead
90 double unders
30 ground to overhead
90 double unders
30 ground to overhead
90 double unders
AMRAP ground to overhead

RX: (75/55) (95/65) (135/95) (185/125) (225/155)
55+: (45/35) (55/45) (75/55) (95/65) (135/95)
Lv2: (95/65) (135/95) (185/125) (225/155) (255/175)

*Score total reps completed.

ANYWHEREX

SKILL

Shoulder mobility
10:00 roll and stretch

WORKOUT

For time:
5000 meter row

*E5MOTM complete 25 push ups

Thursday 1/4

WARM UP

3 rounds:
20 meter bear crawl
10 meter toy soldiers
10 meter inch worm pushup

SKILL

Muscle up progressions
10:00 practice

WORKOUT OF THE DAY

For time:
2 mile partner object carry

*Partners can trade off at any time, but object may not touch the ground.

**Men must carry 50# or heavier. Women must carry 35# or heavier.

Wednesday 1/3

WARM UP

5 x rolling 100 meter row
*Every meter +/- 100 meter equals 1 rep per position of Burgener warm up. Max penalty of 5.

SKILL

EMOTM 10:00
1 High hang squat snatch + 1 full snatch

*build to heavy for the day.

WORKOUT OF THE DAY

For time:

300 meter row
30 wall ball
30 pullups

Rest 1:00

30 pull ups
30 wall balls
300 meter row

ANYWHEREX

SKILL

Headstand positions
10:00 practice

WORKOUT

“Annie”
50-40-30-20-10
Double unders
Abmat sit-ups

BARBELL

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

A) EMOTM 10:00
1 high hang power clean and jerk

😎 EMOTM 10:00
1 high hang squat clean and jerk

C) Clean pull
5 x 3 @ 120%

D) Push jerk
5, 5, 3, 3, 1, 1

Tuesday 1/2

WARM UP

5:00 pizza delivery
3 rounds:
10 meter walking lunge
10 hollow rocks
200 meter run

SKILL

Pistol progressions
10:00 practice

WORKOUT OF THE DAY

18:00 AMRAP:
400 meter run
12 deadlifts
12 bar facing burpees

RX: (225/155)
55+: (155/105)

ANYWHEREX

SKILL

Overhead squat technique
5 x 5

WORKOUT

Death by
2 alt db snatch
4 mountain climbers

*Athletes begin mountain climbers after failing snatches. Increase by 2 reps each round for snatches and 4 reps per round for mountain climbers. Score is total reps completed combined.

Monday 1/1

WARM UP

5:00 quadrapedal movement
3 rounds:
10 air squats
10 kip swings
10 push ups

SKILL

EMOTM 10:00
5 – 10 handstand push ups for quality

WORKOUT OF THE DAY

For time:
9-7-5-7-9
Front squat
Bar muscle up

RX: (185/125)
55+: (125/75)
Lv2: (225/155)

*Scale BMU to c2b pull up or chin over bar pull up. Front squats must be taken from the ground.

ANYWHEREX

SKILL

Deadlift technique
5 x 5

WORKOUT

20:00 AMRAP:
10 wall ball
10 hanging knee raise
10 ice skaters
10 ring rows
100 meter sled push

BARBELL

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

A) EMOTM 10:00
1 high hang power snatch

B) EMOTM 10:00
1 high hang squat snatch

C) Snatch pull
5 x 3 @ 120%

D) Snatch balance
5, 5, 3, 3, 1, 1