WARM UP
EMOTM 10:00:
:20 run in place
6 kip swings
6 sprinters lunge with twist
SKILL
Bench/floor press
5 x 6
*Build to heaviest set
WORKOUT OF THE DAY
20:00 AMRAP:
200 meter run
5 toe to bar
10 medball lunges
15 wall balls
RX: (20/14)
*Score rounds + reps. Count run as 20.
WARM UP
3 rounds:
200 meter run
10 ring rows
10 push ups
10 meter walking lunge
SKILL
N/A
WORKOUT OF THE DAY
40:00 AMRAP:
800 meter run
20 pull ups
40 push ups
60 air squats
*Partition calisthenics any way. Runs are worth 80. Score total reps.
WARM UP
5:00 empty sled push/pull
3 rounds:
10 ring swings
10 push ups
SKILL
Barbell lunge
3 x 15 each leg
*Perform all 15 reps on same side before switching
WORKOUT OF THE DAY
3 rounds for time:
100 meter sled push
7 burpees
7 ring muscle ups
*12:00 time cap.
FOUNDATIONS (X)
SKILL
Jump rope
*10:00 practice
WORKOUT
For time:
400 meter farmer carry
400 meter sandbag carry
400 meter single arm overhead carry
WARM UP
EMOTM 5:00:
Partner mirror drill
*Switch every :30
SKILL
Ring muscle up drills
*10:00 practice
WORKOUT OF THE DAY
15:00 AMRAP with partner:
0-5:00:
10 Dball over shoulder
5 rope climbs
5-10:00:
20 wall balls
20 toes to bar
10-15:00:
10 calorie bike
10 burpees
RX: (100/80) (20/14)
Lv2: (150/100) (30/20)
*Teams can start on any station. Share all work. Score total completed rounds + reps.
FOUNDATIONS (X)
SKILL
Push jerk
5 x 5
WORKOUT
4 rounds for time:
500 meter row
400 meter run
*20:00 time cap.
WARM UP
3 rounds:
3 clean pull
3 high pull
3 power clean
3 front squat
3 push press
3 squat clean
SKILL
10:00 to build to heavy clean
WORKOUT OF THE DAY
EMOTM 24:00:
-
3 deadlift + 2 hang clean + 1 thruster
-
6 handstand push ups
RX: (135/95)
55+: (115/75)
Lv2: (185/125) strict HSPU
FOUNDATIONS (X)
SKILL
Front squat
5 x 5
WORKOUT
3 rounds for time:
1 mile bike
20 hanging knee raise
20 walking lunge
20 push ups
*30:00 time cap.
