WARM UP
5:00 foam roll hips, low back, and lats
5:00 continuous Turkish getups with light weight (alternating)
SKILL
Ring lever progressions
-skin the cat
-back lever (coaches spot)
-ice cream makers
-front lever (coaches spot)
WORKOUT OF THE DAY
E4MOTM 16:00:
5 deadlift
4 burpees over the bar
3 cleans
2 front squat
1 jerk
RX: (225/155)
55+: (185/125)
Lv2: (275/185)
*Working weight shouldn’t exceed 90% 1RM clean and jerk.
SKILL
Sumo deadlift technique
5 x 5
WORKOUT
20:00 AMRAP:
:30 dead hang
10 goblet pause squats
:30 handstand hold
20 goblet lunges
*Score rounds + reps
WARM UP
3 rounds:
10 calorie row/bike/ski
10 piked push ups
10 kip swings
SKILL
Handstand push up technique
*Focus on setup and relationship to the wall. Explain difference between kipping and strict.
WORKOUT OF THE DAY
Against 20:00 clock with partner:
10:00 AMRAP:
10 calorie ski
20 calorie row
30 calorie bike
20 calorie row
10:00 AMRAP:
5 HSPU
10 toes to bar
15 wall balls
RX: (20/14)
*Partners start on different AMRAPS and switch at the 10:00 mark. Score total combined repetitions.
WARM UP
5:00 single unders
3 rounds:
10 meter toy soldier
10 good mornings
10 oh squats
10 ring rows
SKILL
EMOTM 10:00:
1 power snatch + 1 hang squat snatch
*Build to working weight for WOD
WORKOUT OF THE DAY
For time:
3 rounds:
5 snatches
5 pull overs
Then
1 mile sandbag carry
RX: (155/105)
55+: (135/95)
Lv2: (205/135)
*Scale pullovers to strict pullups. 30:00 time cap.
SKILL
Overhead squat
5 x 5
WORKOUT
EMOTM 32:00:
10 calorie bike
10 burpees
10 ring rows
10 abmat situps
*Score total reps completed.
WARM UP
For completion:
50 calorie row
20 front squats
20 push ups
20 meter lunge
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
15:00 AMRAP with partner:
10 squat cleans (shared)
20 partner clapping push ups
30 synchro lunges
RX: (155/105)
55+: (115/75)
Lv2: (185/125)
WARM UP
5:00 ski or jump rope
3 rounds:
10 ring swings
5 snatch pulls
5 power snatch
5 oh squat
SKILL
Ring muscle up prep
*10:00 drills and practice
WORKOUT OF THE DAY
For time:
800 meter run
50 meter handstand walk
40 kb swing
30 toes to bar
20 snatch
10 ring muscle ups
RX: (24kg/16kg) (135/95)
55+: (24kg/16kg) (95/65)
Lv2: (32kg/24kg) (155/105)
*20:00 time cap.
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
4 rounds for time:
100 meter sled push
5 rope climbs to standing
20 alternating step ups
40 single unders
WARM UP
10:00 rock-paper-scissor WAR
SKILL
Strict press
3, 3, 2, 2, 1, 1, 1, 1
WORKOUT OF THE DAY
21-15-9-15-21
Calorie row
Pull ups
*12:00 time cap.