Workouts

WARM UP
EMOTM 10:00
Bike at 70%
10 burpees

SKILL
Push press from the rack
5 x 7

WORKOUT OF THE DAY
For time:
50 calorie bike
50 meter handstand walk

WARM UP
3 rounds:
10 meter toy soldiers
10 deadlifts
10 oh squats
10 kip swings

SKILL
Handstand walking drills
*10:00 practice

WORKOUT OF THE DAY
For time with partner:
15-12-9-12-15
Synchro pull ups
Synchro oh squats
Into…
30 snatches (shared)
30 clean and jerks (shared)

RX: (115/75)
55+: (95/65)
Lv2: (135/95) chest to bar

*Only one athlete can be working on snatches and clean and jerks at a time. 20:00 time cap.

70min time cap

Buy in –
1 mile run
2k row
1k ski
50 burpees

AMRAP with time remaining
400m run
5 Dball over shoulder
10 lunges 75/55
15 cal bike
100m farmers carry 53/35

WARM UP
10:00 jump rope H-O-R-S-E

SKILL
Athlete choice
*10:00 practice

WORKOUT OF THE DAY
20:00 AMRAP:
100 double unders
100 meter farmer carry
10 dball over shoulder

RX: (24kg/16kg) (100/80)
55+: (16kg/12kg) (80/60)

WARM UP
10:00 crab soccer
*No full force kicks

SKILL
Incline bench press
5 x 8
DB row
5 x 8 each side
*Super set between exercises.

WORKOUT OF THE DAY
For time:
30-20-10
Alternating hang db snatch
Box jump overs

RX: (50/35) (24/20)
*Sprint stimulus. Coach athletes to attempt unbroken sets for db snatches. 10:00 time cap.

WARM UP
3 rounds:
5 ring swings
10 lunges
15 push ups

SKILL
N/A

WORKOUT OF THE DAY
20 rounds for time:
2 ring muscle up
4 front rack lunges
8 push press
RX: (95/65)
55+: (75/55)
Lv2: (115/75)

*Scale ring muscle ups to ring pull ups or ring dips. Coach athletes that have muscle ups to make attempts each round. After 3 misses move on to the barbell. 40:00 time cap.