WARM UP
5:00 single unders
3 rounds:
10 meter walking lunge
10 meter forward walk with hip circle
10 meter backward walk with hip circle
10 hip bridges
SKILL
Crossover single unders
*10:00 practice
WORKOUT OF THE DAY
20:00 to build to 1RM back squat
Foundations(X)
SKILL
Kipping pull up technique
*10:00 practice
WORKOUT
For time:
2000 meter row
50 burpees
1000 meter row
*20:00 time cap.
WARM UP
10:00 pizza delivery
3 rounds:
3 clean pull
3 muscle clean
3 power clean
3 front squat
3 squat clean
SKILL
EMOTM 10:00:
1 squat clean
WORKOUT OF THE DAY
20:00 AMRAP:
5 right arm db complex (hang snatch + push press)
5 left arm db complex (hang snatch + push press)
10 toes to rings
10 alternating db cossack squat (goblet)
RX: (50/35)
55+: (40/30)
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
“Death by bike calorie”
*Complete 1 additional calorie until failure to suceed. Score total calories completed, must reset monitor each minute.
WARM UP
5:00 single unders
Then…
1000 meter row or 800 meter run
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time with partner, YGIG:
“Triple 3”
3000 meter row
300 double unders
3 mile run
*Teams must complete workout in order, but may share distances however they choose. One athlete working at a time.