Workouts

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.

WARM UP
3 rounds:
10 meter walking toy soldier
10 air squats
10 push ups

SKILL
Clean pulls
5 x 3

WORKOUT OF THE DAY
“Holleyman”
30 rounds for time:
1 power clean
3 handstand push ups
5 wall balls

RX: (225/255)
*Use clean pull skill to prime body for power cleans. 35:00 time cap.

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.