WARM UP
3 rounds:
10 meter walking toy soldier
10 front squats
10 push press
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
20 rounds for time:
1 power clean
1 jerk
1 squat clean
1 jerk
RX: (185/125)
55+: (155/105)
Lv2: (225/155)
WARM UP
800 meter run
3 rounds:
10 push ups
10 kb deadlifts
10 step ups
SKILL
Bench/floor press
5 x 5
WORKOUT OF THE DAY
For time:
50 wall ball
50 walking lunges
40 kb swings
40 abmat situps
30 alternating DB snatch
30 box jumps
20 DB box step overs
20 wall walks
RX: (20/14) (24kg/16kg) (50/35) (24/20)
*22:00 time cap.
FOUNDATIONS (X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
15:00 AMRAP:
2-4-6…etc
Burpees
Kb swings
RX: (24kg/16kg)
WARM UP
10:00 hand ball
3 rounds:
5 deadlifts
5 hang cleans
5 shoulder to overhead
SKILL
Pegboard practice
*5 attempts
WORKOUT OF THE DAY
20:00 to establish 1RM unbroken complex:
12 deadlift
9 hang clean
6 shoulder to overhead
*Athletes may make unlimited attempts to establish heaviest load for the complex. Re-gripping in the hang is allowed. Re-gripping on the ground is not.
FOUNDATIONS (X)
SKILL
Front squat technique
5 x 5
WORKOUT
3 rounds for time:
200 meter sled push
20 ring rows
20 meter broad jump
WARM UP
3 x rolling 200 meter row
*Every meter +/- target equals 3 kip swings and 3 push ups
SKILL
N/A
WORKOUT OF THE DAY
E3MOTM until 5000 meters:
5 toes to bar
5 push ups
AMRAP meter row
*35:00 time cap.
WARM UP
5:00 bike
3 rounds:
10 ring rows
10 kips swings
10 front squats
SKILL
EMOTM til failure:
1 ring muscle up
*Add 1 additional unbroken rep per minute. Scale muscle ups to ring dips or ring pull ups.
WORKOUT OF THE DAY
“Triple Fran”
Against a 6:00 clock:
21-15-9
Thruster
Pull-up
Against a 5:00 clock:
21-15-9
Thruster
Pull up
Against a 4:00 clock:
21-15-9
Thruster
Pull up
RX: (95/65)
*Must wait til end of timed window to start next Fran. Athletes should scale movements and weights to allow themselves opportunity to finish first Fran under 6:00. Once athlete fails to complete full Fran in any of the timed windows, the workout is over. Score total reps.
FOUNDATIONS (X)
SKILL
Strict pull ups
5 x 5
WORKOUT
200 meter barbell walking lunge
*Every broken set complete 10 curls and 10 strict press
WARM UP
3 rounds:
10 air squats
10 meter walking lunge
10 empty bar deadlifts
SKILL
EMOTM 20:00:
-
2 back squats
-
10 meter handstand walk
*Build to heavy on back squats
WORKOUT OF THE DAY
“Randy”
75 snatches for time
RX: (75/55)
FOUNDATIONS (X)
SKILL
Deadlift technique
5 x 5
WORKOUT
For time with partner:
200 calorie bike
200 calorie row
200 calorie ski
*Partition any way, 2 athletes working at a time.
