WARM UP
EMOTM 10:00:
5 ring swings
3 burpee broad jumps
SKILL
Seated dumbbell strict press
4 x 8
WORKOUT OF THE DAY
For time:
15 to 3 toes to rings
5 burpee box jump over
10 to 2:
Ring pull ups
5 burpee box jump over
5 to 1:
Ring muscle ups
5 burpee box jump over
RX: (24/20)
Lv2: (30/24)
*The 5 burpee box jump overs happen after every round of ring work. Scale muscle ups to jumping RMU or dips. 22:00 time cap.
FOUNDATIONS(X)
SKILL
Front squat technique
5 x 5
WORKOUT
20:00 AMRAP:
20 calorie ski
20 abmat situps
20 ring rows
20 hanging knee raises
*Score rounds + reps
WARM UP
3 rounds:
10 meter walking lunge
10 meter toy soldier
10 front squats
10 push press
SKILL
Ring muscle ups
-jumping turnovers
-banded turnovers
-spotted turnovers
*10:00 practice
WORKOUT OF THE DAY
E2MOTM 20:00:
3 deadlift
Hang power clean
Hang squat clean
2 front squat
1 jerk
RX: (185/125)
55+: (135/95)
Lv2: (225/155)
*Athletes should challenge their strength endurance on this complex. Weight should not exceed 80% of 1RM clean and jerk. Each successful round is worth 8 reps. Score total reps completed.
FOUNDATIONS(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
21-18-15-12-9
Kb swing
Goblet lunges
Push ups
ENDURANCE WOD
Rx 60 min TC
2 round of
800m run
10 Dball over Barbell
20 set-ups with med ball 20/14
30m burpee broad jumps
1K Row
100m sled push 135/95
Rest 2 min
3 rounds of
400m run
7 Dball over Barbell
15 set-ups with med ball 20/14
20m burpee broad jumps
500m row
100m sled push 135/95
Rest 2 min
6 rounds of
200m run
5 Dball over Barbell
10 set-ups with med ball 20/14
10m burpee broad jumps
250m row
100m sled push 135/95
SC 35 min TC
3 rounds of
400m run
7 Dball over Barbell
15 set-ups with med ball 20/14
20m burpee broad jumps
500m row
100m sled push 135/95
Rest 2 min
6 rounds of
200m run
5 Dball over Barbell
10 set-ups with med ball 20/14
10m burpee broad jumps
250m row
100m sled push 135/95
WARM UP
3 rounds:
10 meter walking lunge
10 meter toy soldier
10 alternating cossack squat
SKILL
N/A
WORKOUT OF THE DAY
“Chad”
1000 step ups for time
POST WOD
10:00 calf/knee focus
WARM UP
5 x rolling 100 meter row
*Every meter +/- target equals 2 ring swings and 2 burpees
SKILL
10:00 to establish:
Max unbroken ring muscle ups
WORKOUT OF THE DAY
2000 meter row for time
POST WOD
10:00 lat focus
