WARM UP
3 rounds:
3 wall walks
10 kip swings
10 push ups
10 calorie bike
SKILL
Handstand walking
-forwards
-backwards
-lateral
*10:00 practice
WORKOUT OF THE DAY
3 rounds for time:
21/18 calorie bike
15 push ups
9 pull ups
6 bar muscle ups
3 pull overs
*Scale pull overs to strict pull ups or low bar version. BMU can be scaled to chest to bar. 15:00 time cap.
Foundations(X)
SKILL
Hip mobility
10:00 roll and stretch
WORKOUT
For time:
500 single unders
50 abmat situps
50 wall balls
50 abmat situps
500 single unders
*30:00 time cap.
WARM UP
5:00 single unders
3 rounds:
10 air squats
10 push ups
10 hanging shrugs
SKILL
Pullovers
*10:00 practice
WORKOUT OF THE DAY
EMOTM 25:00:
-
5 back squat
-
10 bench/floor press
-
15 GHD/abmat situps
-
20 ring rows (feet under rings)
-
25 double unders
RX: (225/155) (155/105)
55+: (185/125) (135/95)
Lv2: (315/215) (205/135)
*Athletes may start on any station. Scale double unders 1:1 for singles. Score total reps completed.
Foundations(X)
SKILL
Front squat technique
5 x 5
WORKOUT
5k row for time
WARM UP
10:00 handball
SKILL
Ring dips
4 x max reps
WORKOUT OF THE DAY
Lou Ann’s retirement party!!!
19:00 AMRAP:
19 hang db snatch right
19 hang db snatch left
19 wall balls
19 calorie row
19 power cleans
RX: (50/35) (20/14) (135/95)
55+: (40/30) (20/14) (115/75)
WARM UP
3 rounds:
200 meter run
5 sots press
5 overhead squat
SKILL
Snatch balance
5 x 3
WORKOUT OF THE DAY
3 x 2:00 on 1:00 off:
200 meter run
AMRAP snatch
RX: (135/95)
55+: (115/75)
Lv2: (165/115)
*Any style snatch permitted. Score total reps completed.
Foundations(X)
SKILL
Strict press technique
5 x 5
WORKOUT
EMOTM 20:00:
-
Max hollow rocks
-
Max burpees
-
Max calorie bike
-
Max kb swings
*Score total reps completed.
WARM UP
EMOTM 5:00
10 burpees
3 rounds:
10 front squat
10 push press
3 rope climb to standing
SKILL
Build to heavy:
Clean + front squat + hang clean + jerk
*For this complex, reps must be unbroken and athletes must separate clean from front squat.
WORKOUT OF THE DAY
11:00 AMRAP with partner:
3 rope climbs
9 handstand push ups
3 bar facing burpees
*Alternate partners each round. Burpee reps go up by 3 each round. Scale HSPU to abmat or piked pushups. Score total reps.
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
5 rounds for time:
500 meter ski
100 meter farmers carry
*25:00 time cap.
WARM UP
10:00 handball
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time:
50 bench/floor press
50 American kb swings
50 toes to bar
50 calorie ski
RX: (135/95) (24kg/16kg)
55+: (115/75) (16kg/12kg)
Lv2: (185/125) (32kg/24kg)
