WARM UP
5:00 bike
3 rounds:
10 hip bridges
10 alternating cossack squats
10 meter broad jump
SKILL
EMOTM 10:00:
1 low hang snatch
WORKOUT OF THE DAY
1RM Back Squat
*20:00 to establish 1RM.
Workouts
Monday 8/4
WARM UP
3 rounds:
10 meter calf raise
10 meter toe raise
10 kip swings
5:00 skipping rope
SKILL
Jump rope work
*5:00 practice
WORKOUT OF THE DAY
For time:
20 wall walks
10 DB shoulder to overhead
20 double unders
30 toes to bar
20 double unders
10 DB shoulder to overhead
20 double unders
30 toes to bar
20 double unders
10 DB shoulder to overhead
RX: 70/50
55+: 50/35
Lv2: 100/70 double under crossover
*Shoulder to overhead can be on either side or combined. Scale single unders 3:1. 18:00 time cap.
Foundations(X)
SKILL
EMOTM 10:00:
5 perfect wall ball
WORKOUT
6 rounds for time:
200 meter run
10 box step overs
400 meter run
10 burpees
*35:00 time cap.
Sunday 8/3
50 Min Time Cap
600m Run
2 Reverse lunges 75/55
2 Burpee Over Barbell
2 Wall Balls 20/14
2 Med Ball Sit Ups 20/14
2 Cal Bike
Add after each round.
2 Reverse lunges 75/55
2 Burpee Over Barbell
2 Wall Balls 20/14
2 Med Ball Sit Ups 20/14
2 Cal Bike
Saturday 8/2
WARM UP
3 rounds:
200 meter run
10 ring rows
10 alternating step ups
SKILL
N/A
WORKOUT OF THE DAY
40:00 AMRAP:
400 meter run
10 pull ups
20 push ups
30 air squats
Friday 8/1
WARM UP
27 squat drill
5:00 hip mobility
SKILL
15 rope climbs for time
*10:00 time cap.
WORKOUT OF THE DAY
20:00 to build to 3RM back squat
*Score highest weight.
Thursday 7/31
WARM UP
5:00 bike
3 rounds:
10 PVC sots press
10 kip swings
10 lunges
SKILL
EMOTM 10:00:
1 hi hang snatch
*Build to heavy
WORKOUT OF THE DAY
For time:
50 calorie bike
40 toes to bar
30 meter overhead lunges
20 bar muscle ups
RX: (95/65)
55+: (75/55)
Lv2: (115/75)
*15:00 time cap.
Foundations(X)
SKILL
Double under technique
*10:00 practice
WORKOUT
20:00 AMRAP:
100 single unders
10 abmat situps
1 roep climb
*Score total rounds and reps.