WARM UP
3:00 bike
3:00 row
3:00 ski
5:00 squat prep
SKILL
EMOTM 15:00:
1 back squat @ 90% 1RM
WORKOUT OF THE DAY
“Acid Bath”
500 meter ski
500 meter row
.7 mile assault bike
*This is a middle distance sprint stimulus. Coach athletes to go 80% effort for ski, 90% on row, and 100% on bike. 10:00 time cap.
Foundations(X)
SKILL
Hang clean
5 x 5
WORKOUT
20:00 AMRAP:
10 good mornings
10 jumping pull ups
10 candlesticks
10 burpees
10 meter broad jump
WARM UP
10:00 pizza delivery
For completion, any order:
10 cal bike
10 cal row
10 deadlift
10 wall ball
SKILL
N/A
WORKOUT OF THE DAY
“Work Harder”
EMOTM until 828 reps, alternating minutes/exercises with partner:
-
Bike for calories
-
Deadlift
-
Wall balls
-
Row for calories
-
Double unders
RX: (225/155) (20/14)
*Teams continue repeating the 5 minute sequence until 828 reps are reached. Score total time.
WARM UP
3 rounds:
5 prone handcuff drill
10 ring swings
10 snatch balance
SKILL
EMOTM 10:00:
-
1 skin the cat
-
3 snatch pull
WORKOUT OF THE DAY
75 snatch for time
RX: (95/65) (115/75) (135/95) (155/105) (185/125)
55+: (45/35) (75/55) (95/65) (115/75) (135/95)
Lv2: (135/95) (155/105) (185/125) (205/135) (225/155)
*Perform 15 at each weight before moving on. 15:00 time cap.
Foundations(X)
SKILL
Front squat
5 x 5
WORKOUT
3 rounds for time:
20 calorie bike
20 calorie ski
*15:00 time cap.