WARM UP
For completion:
400 meter run
10 ring rows
10 push ups
10 air squats
SKILL
N/A
WORKOUT OF THE DAY
“Murph Prep”
800 meter run
40 pull ups
800 push ups
120 air squats
800 meter run
40 pull ups
80 push ups
120 squats
800 meter run
*Partition calisthenics any way. 45:00 time cap.
WARM UP
5:00 jump rope
3 rounds:
10 meter lateral shuffle left
10 meter lateral shuffle right
10 push ups
10 sprinter lunge with rotation
SKILL
Bench press
5 x 8
WORKOUT OF THE DAY
For time with partner:
1 mile farmer carry
1 mile sandbag carry
*Teammates share all work, must travel together for entire 2 mile distance. 30:00 time cap.
WARM UP
5:00 quadrapedal movement
3 rounds:
10 deadlift
10 muscle clean
10 push press
SKILL
EMOTM 10:00:
1 clean + 1 hang squat clean + 1 jerk
*Start light and build to medium.
WORKOUT OF THE DAY
10:00 AMRAP:
10 clean and jerk, weight 1
1 minute rest
10 clean and jerk, weight 2
1 minute rest
10 clean and jerk, weight 3
1 minute rest
AMRAP clean and jerk, weight 4
RX: (135/85) (185/125) (225/155) (245/165)
55+: (115/75) (135/95) (155/105) (185/125)
*Score total reps completed.
Foundations(X)
SKILL
Front squat
5 x 5
WORKOUT
For time:
2 mile bike
2000 meter row
WARM UP
3 rounds:
5 piked push ups
10 kip swings
:20 ring dip hold
SKILL
Handstand push up technique
*10:00 practice
WORKOUT OF THE DAY
For time:
3 rounds
10 HSPU
20 toes to bar
2 rounds
10 strict HSPU
5 rope climbs
1 round
10 wall facing HSPU
20 ring muscle ups
*15:00 time cap.
-
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
EMOTM 30:00:
-
15 kb swings
-
15 wall balls
-
15 abmat situps
WARM UP
3:00 bike
3:00 row
3:00 ski
5:00 squat prep
SKILL
EMOTM 15:00:
1 back squat @ 90% 1RM
WORKOUT OF THE DAY
“Acid Bath”
500 meter ski
500 meter row
.7 mile assault bike
*This is a middle distance sprint stimulus. Coach athletes to go 80% effort for ski, 90% on row, and 100% on bike. 10:00 time cap.
Foundations(X)
SKILL
Hang clean
5 x 5
WORKOUT
20:00 AMRAP:
10 good mornings
10 jumping pull ups
10 candlesticks
10 burpees
10 meter broad jump
