WARM UP
For completion:
1000 meter row
30 kip swings
30 snatch balance
30 meters walking lunge
*Partition any way.
SKILL
Power snatch
2, 2, 2, 1, 1, 1, 1, 1
*Build to heavy
WORKOUT OF THE DAY
3 rounds for time:
500 meter row
15 toes to bar
10 hang squat snatch
RX: (75/55)
FOUNDATIONS (X)
SKILL
Back squat
5 x 5
WORKOUT
15:00 AMRAP:
10 Russian kb swing right
10 Russian kb swing left
10 goblet squat
10 burpees
WARM UP
3 rounds:
10 good mornings
10 ring rows
10 kicks to handstand
SKILL
Handstand walking
*10:00 practice
WORKOUT OF THE DAY
5 rounds for time:
7 deadlift
14 pull ups
RX: (225/155)
FOUNDATIONS (X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
For time with partner:
1 mile sandbag carry
*One person carries at a time.
WARM UP
3 rounds:
5 snatch grip deadlift
5 hang power snatch
5 snatch balance
5 oh squat
SKILL
EMOTM 15:00:
5 air squats
1 snatch
*Build to heavy.
WORKOUT OF THE DAY
10:00 AMRAP:
2 power clean
2 shoulder to overhead
2 bar facing burpee
RX: (135/95)
55+: (115/75)
*Add 2 reps per exercise per round. Score total reps.
FOUNDATIONS (X)
SKILL
Kipping pull up technique
*10:00 practice
WORKOUT
20:00 AMRAP:
400 meter run
20 calorie ski
20 deck squats
20 push press
WARM UP
3 rounds:
10 meter walking lunge
10 push ups
10 calorie row
SKILL
Bulgarian split squat
5 x 8 each leg
WORKOUT OF THE DAY
EMOTM 24:00:
-
200 meter row
-
10 bench/floor press
-
AMRAP hang DB snatch (alternating)
RX: (185/125) (50/35)
55+: (155/105) (40/30)
Lv2: (225/155) (70/50)
*Start on any station. Score total reps.
FOUNDATIONS (X)
SKILL
Deadlift technique
5 x 5
WORKOUT
3 rounds for time:
30 calorie bike
20 meter broad jump
10 wall walks
WARM UP
5:00 single unders
3 rounds:
10 hanging shrugs
10 kip swings
10 front squats
SKILL
EMOTM 10:00:
30 double unders
WORKOUT OF THE DAY
9 rounds for time:
8 thrusters
4 bar muscle ups
RX: (155/105)
55+: (135/95)
Lv2: (185/125)
*Athletes must rest 1:00 after round 3 and after round 6. 20:00 time cap.
FOUNDATIONS (X)
SKILL
Overhead squat technique
5 x 5
WORKOUT
“Death by jumping lunge”
Perform an additional repetition every minute until failure to complete.
