Workouts

Friday 8/8

WARM UP

5:00 ski

3 rounds:

10 ring rows

10 burpees

10 alternating step ups

SKILL

Build to 2RM power clean

*Reps don’t have to be unbroken.

WORKOUT OF THE DAY

At 0:00:

For time:

35 calorie ski

28 chest to bar

24 burpee box jump over

At 7:00:

For time:

35 calorie C2 bike

28 bar muscle up

24 burpee box jump over

RX: (24/20)

*Score both workouts. 15:00 time cap.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

“Death by 2 KB swing”

*Add two reps per minute until failure to complete.

Thursday 8/7

WARM UP

10:00 rock paper scissor WAR

3 rounds:

10 good mornings

10 meter bear crawl

10 burpees

SKILL

N/A

WORKOUT OF THE DAY

5 rounds for time:

400 meter run

12 deadlift

30 meter handstand walk

RX: 275/185

55+: 245/165

Lv2: 315/225

*Scale hs walk to 30 meter bear crawl. 25:00 time cap.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

For time:

6 mile bike

3k row

1 mile run

*40:00 time cap.

Wednesday 8/6

WARM UP

EMOTM 10:00:

ODD: 10 front squats

EVEN: 2 rope climb to standing

SKILL

Rope climb technique

*10:00 practice

WORKOUT OF THE DAY

For time:

9 thrusters

3 rope climbs

15 thrusters

5 rope climbs

21 thrusters

7 rope climbs

40 step back overhead lunges

RX: (115/75)

55+: (95/65)

Lv2: (135/95)

*Be careful not to push too hard on the thrusters. 20:00 time cap.

Foundations(X)

SKILL

Deadlift technique

5 x 5

WORKOUT

30:00 AMRAP:

10 calorie row

10 calorie ski

200 meter run

*Add 2 calories per round on the row and ski. Runs stay the same. Score total reps.

Tuesday 8/5

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.

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.

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