Workouts

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.

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.

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.

WARM UP
5:00 bike
3 rounds:
30 single unders
10 hanging shrugs
5 strict pull ups

SKILL
Pullovers
*10:00 practice

WORKOUT OF THE DAY
EMOTM 25:00:
3 back squat
1 pegboard ascent
15/12 calorie bike
60 double unders

RX: (225/155)
55+: (185/125)
Lv2: (315/215)

*Athletes may start on different stations. Score total reps completed.