WARM UP
5:00 row/bike/ski
SKILL
N/A
WORKOUT OF THE DAY
For time with partner:
“Filthy 100”
100 box jumps (24/20)
100 jumping pull ups
100 kb swings (16kg)
100 walking lunges
100 empty bar push press (45)
100 good mornings
100 knees to elbows
100 wall balls (20/14)
100 burpees
100 double unders
*One athlete works at a time, share all work. 45:00 time cap.
WARM UP
3 rounds:
10 meter toy soldier
10 meter knee pull
10 meter quad pull
10 meter backward bear crawl
SKILL
Power clean
3, 3, 2, 2, 1, 1, 1, 1
WORKOUT OF THE DAY
1 to 10 for time:
Devil press
DB gorilla row (each side)
DB back squat
RX: (50/35)
*Use 2 dbs for entirety of this sequence. Rack DBs on shoulders for back squats. 15:00 time cap. Score total reps if athletes do not finish.
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
5 rounds for time:
15 burpees
15 ring rows
15 air squats
WARM UP
5:00 bike
3 rounds:
10 ring rows
10 kip swings
10 empty bar deadlift
SKILL
Ring dips
5 x (5-10)
WORKOUT OF THE DAY
Against a 12:00 clock:
5:00 AMRAP:
40/30 calorie bike
40 pull ups
AMRAP deadlift
Rest 2:00 and repeat.
RX: (225/155)
55+: (185/125)
Lv2: (275/185) chest to bar
*Score total reps.
SKILL
Front squat technique
5 x 5
WORKOUT
1 mile kb carry for time
*every time you set it down perform 5 Russian swings and 5 goblet squats.
WARM UP
3 rounds:
200 meter run
5 power snatch
5 snatch balance
SKILL
EMOTM 10:00:
1 rope climb
WORKOUT OF THE DAY
For time:
800 meter run
35 snatches
400 meter run
25 snatches
200 meter run
15 snatches
RX: (75/55)
*20:00 time cap.
SKILL
Sumo deadlift technique
5 x 5
WORKOUT
10 rounds for time:
1 wall walk
10 calorie row
20 alternating box step ups