WARM UP
3 rounds:
:30 handstand hold
200 meter run
10 calorie bike or row
SKILL
Handstand skills
*10:00 athlete choice
-Handstand walking
-Handstand balance
-Headstand balance
-Handstand push ups
WORKOUT OF THE DAY
For time:
1 mile run
3 mile bike
1.5 mile row (2400 m)
*Perform in any order, but do not partition. 30:00 time cap.
WARM UP
EMOTM 5:00:
:10 double under
:50 single under
3 rounds:
10 ring swings
10 lunges
SKILL
EMOTM 10:00:
-
(1-5) ring muscle ups
-
10 wall ball
*Scale to ring pull up, ring dip, or favorite turnover drill.
WORKOUT OF THE DAY
5 rounds for time:
10 alternating step back oh lunges
45 double unders
RX: (50/35)
55+: (40/30)
*Athletes should be able to perform at least 5 unbroken oh lunges at selected weight. DB can be held in either hand. 12:00 time cap.
Foundations(X)
SKILL
Back squat technique
5 x 5
WORKOUT
EMOTM 24:00:
-
15 ring rows
-
15 box jumps
-
15 burpees
-
15 hanging knee raise
*Score total reps completed.
WARM UP
800 meter/1 mile run (athlete choice)
3 rounds:
:30 banded ankle mobility each side
10 air squats
3 rope climb to standing
SKILL
Front squat
5 x 3
WORKOUT OF THE DAY
20:00 AMRAP:
100 meter sandbag carry
2 squat cleans
1 rope climb
RX: (205/135)
55+: (185/125)
Lv2: (245/165) legless rope climb
Foundations(X)
SKILL
Push press technique
5 x 5
WORKOUT
20:00 AMRAP:
400 meter run
20 wall balls
20 abmat situps
WARM UP
For completion, any order:
40 calorie ski
30 push ups
20 ring rows
10 overhead squats w/pause in bottom
SKILL
Snatch + 2 hang snatch
*5 sets, build to moderate.
WORKOUT OF THE DAY
EMOTM 16:00:
-
10 calorie alternating arm ski
-
10 strict press (from floor)
-
5 pullovers
-
10 double KB deadlift
RX: (95/65) (24kg/16kg)
55+: (75/55) (16kg/12kg)
Lv2: (115/75) (32kg/24kg)
*Start athletes on different stations if class size warrants. Score total reps completed.
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
5 rounds for time:
5 wall walks
500 meter row
WARM UP
3 rounds:
10 Russian kb swings
10 ring rows
10 burpees
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time:
800 meter run
20 burpees
20 clean and jerk
200 meter sandbag carry
20 kb swings
20 HSPU
200 meter sandbag carry
20 pull ups
20 thruster
800 meter run
RX: (135/95)
*Grind stimulus. Coach athletes to start at a conservative pace and attempt to maintain their effort. 32:00 time cap.
WARM UP
5:00 machine of choice
10:00 mobility based on workout announcement
SKILL
Assign pairings for judging workout
WORKOUT OF THE DAY
24.1
