WARM UP
5:00 bike
3 rounds:
10 ring rows
10 kip swings
10 empty bar deadlift
SKILL
Ring dips
5 x (5-10)
WORKOUT OF THE DAY
Against a 12:00 clock:
5:00 AMRAP:
40/30 calorie bike
40 pull ups
AMRAP deadlift
Rest 2:00 and repeat.
RX: (225/155)
55+: (185/125)
Lv2: (275/185) chest to bar
*Score total reps.
Foundations(X)
SKILL
Front squat technique
5 x 5
WORKOUT
1 mile kb carry for time
*every time you set it down perform 5 Russian swings and 5 goblet squats.
WARM UP
3 rounds:
200 meter run
5 power snatch
5 snatch balance
SKILL
EMOTM 10:00:
1 rope climb
WORKOUT OF THE DAY
For time:
800 meter run
35 snatches
400 meter run
25 snatches
200 meter run
15 snatches
RX: (75/55)
*20:00 time cap.
Foundations(X)
SKILL
Sumo deadlift technique
5 x 5
WORKOUT
10 rounds for time:
1 wall walk
10 calorie row
20 alternating box step ups
WARM UP
3 rounds:
10 meter walking toy soldier
10 front squats
10 push press
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
20 rounds for time:
1 power clean
1 jerk
1 squat clean
1 jerk
RX: (185/125)
55+: (155/105)
Lv2: (225/155)
WARM UP
800 meter run
3 rounds:
10 push ups
10 kb deadlifts
10 step ups
SKILL
Bench/floor press
5 x 5
WORKOUT OF THE DAY
For time:
50 wall ball
50 walking lunges
40 kb swings
40 abmat situps
30 alternating DB snatch
30 box jumps
20 DB box step overs
20 wall walks
RX: (20/14) (24kg/16kg) (50/35) (24/20)
*22:00 time cap.
FOUNDATIONS (X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
15:00 AMRAP:
2-4-6…etc
Burpees
Kb swings
RX: (24kg/16kg)
WARM UP
10:00 hand ball
3 rounds:
5 deadlifts
5 hang cleans
5 shoulder to overhead
SKILL
Pegboard practice
*5 attempts
WORKOUT OF THE DAY
20:00 to establish 1RM unbroken complex:
12 deadlift
9 hang clean
6 shoulder to overhead
*Athletes may make unlimited attempts to establish heaviest load for the complex. Re-gripping in the hang is allowed. Re-gripping on the ground is not.
FOUNDATIONS (X)
SKILL
Front squat technique
5 x 5
WORKOUT
3 rounds for time:
200 meter sled push
20 ring rows
20 meter broad jump
WARM UP
3 x rolling 200 meter row
*Every meter +/- target equals 3 kip swings and 3 push ups
SKILL
N/A
WORKOUT OF THE DAY
E3MOTM until 5000 meters:
5 toes to bar
5 push ups
AMRAP meter row
*35:00 time cap.
