WARM UP
3 rounds:
10 meter lateral shuffle left
10 meter lateral shuffle right
10 good mornings
Then, 3 rounds:
10 supine hip bridges
10 glute ham hip extensions
10 ring swings
SKILL
Against 10:00 clock:
For completion within first 5:00:
:30 low dip support
10 low ring turnovers
10 jumping ring muscle ups
Utilize remaining 5:00 to train RMU wherever athlete is at
WORKOUT OF THE DAY
E5MOTM 25:00:
5-3-1
Deadlift
Ring muscle up
RX: (315/215)
55+: (275/185)
Lv2: (365/255)
*If athlete fails to complete the sequence in the 5:00 window, the workout is over. Athletes must wait until the new 5:00 window opens before beginning their next round. Score total reps completed.
Foundations(X)
SKILL
Sumo deadlift
5 x 5
WORKOUT
20:00 AMRAP:
10 wall walk
20 wall ball
30 ring rows
40 air squats
*Score total reps completed.
WARM UP
5:00 single unders
3 rounds:
10 air squats
10 kb swings
10 kip swings
SKILL
N/A
WORKOUT OF THE DAY
For time:
200 meter farmer carry
200 double unders
100 calorie row
100 wall balls
50 toes to bar
50 snatches
25 strict press
25 strict pull ups
RX: (24kg/16kg) (20/14) (75/55)
*Scale double unders to 600 single unders. Stimulus is to pace consistently throughout the workout. Grind steadily from movement to movement, maintaining small achievable sets. Don’t burn out. 40:00 time cap.
Foundations(X)
SKILL
Front squat
5 x 5
WORKOUT
EMOTM 20:00:
-
10 calorie bike
-
10 toes to rings
*Adjust targets if necessary. Score total work completed.
Endurance WOD
For TIme
Rx – 70 Min Time Cap Sc – 40 Min Time Cap
200m Run
10 burpee pull-ups
250m Row
400m Run
20 Kb Swings 53/35
250m Ski
800m Run
30 Wall Balls
500m Row
1200m Run
40m Walking Lunge With Kettle Ball 53/35
500m Ski
1 Mile Run
50 Sit Ups With Med Ball
3 Mile Bike
1200m Run
40m Walking Lunge With Kettle Ball 53/35
500m Ski
800m Run
30 Wall Balls
500m Row
400m Run
20 Kb Swings 53/35
250m Ski
200m Run
10 burpee pull-ups
250m Row
WARM UP
Dodgeball
*10:00 game.
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
20:00 AMRAP:
50 sledge hammer swings
50 box jump overs
25 HSPU
25 single DB box step overs
400 meter run
RX: (50/35)
WARM UP
3 rounds:
5 rope climbs to standing
10 dying bugs
10 empty bar muscle cleans
SKILL
Pegboard/Legless rope climbs
*5 attempts
WORKOUT OF THE DAY
For time:
21-15-9 hang cleans
9-7-5 ring muscle ups
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*Medium intensity stimulus. Athletes should bee trying to do 3 or less sets on each movement. 12:00 time cap.
Foundations(X)
SKILL
Ankle mobility
*10:00 roll and stretch
WORKOUT
7 rounds for time:
400 meter run
10 alternating DB snatch
*Rest 1:00 between efforts. Score total time. 30:00 time cap.
WARM UP
5 x :30 wall facing squat therapy
3 rounds:
10 PVC pass throughs
10 PVC overhead squats
10 straight leg hollow rocks
SKILL
EMOTM 10:00:
-
10 perfect ring swings
-
:10 low dip support
*Focus on body positioning during both drills. Ring swing should be long and tight with armpits connected to ears. Low dip support should be below parallel and challenging athlete’s control at end range of motion.
WORKOUT OF THE DAY
EMOTM 20:00:
-
2 snatches
-
20 hanging shoulder taps
-
4 thrusters
-
20 GHD or abmat situp
RX: (135/95)
55+: (115/75)
Lv2: (185/125)
*Stimulus should be heavy. Score total reps completed.
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
10 to 1
Calorie ski
Wall ball
Ring rows
*Score total time. 15:00 time cap.
