Thursday 4/18

WARM UP

EMOTM 10:00:

1 wall walk
10 front squat

SKILL

Handstand walking

*10:00 practice

WORKOUT OF THE DAY

5 rounds for time:

200 meter run

8 hang clean

8 shoulder to overhead

Foundations(X)

SKILL

Push press

5 x 5

WORKOUT

“Death by choice…”

Pick 2:

Kb swings

Db thrusters

Hollow rocks

Burpees

Wednesday 4/17

WARM UP

3 rounds:

5 prone handcuff drill

10 ring swings

10 snatch balance

SKILL

EMOTM 10:00:

1 skin the cat
3 snatch pull

WORKOUT OF THE DAY

75 snatch for time

RX: (95/65) (115/75) (135/95) (155/105) (185/125)

55+: (45/35) (75/55) (95/65) (115/75) (135/95)

Lv2: (135/95) (155/105) (185/125) (205/135) (225/155)

*Perform 15 at each weight before moving on. 15:00 time cap.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

3 rounds for time:

20 calorie bike

20 calorie ski

*15:00 time cap.

Tuesday 4/16

WARM UP

800 meter run

3 rounds:

10 ring rows

10 meter bear crawl

10 goblet squat

SKILL

N/A

WORKOUT OF THE DAY

“Murph Prep”

1 mile run buy in

10 rounds

5 pull up

5 push up

15 air squat

5 push up

1 mile run cash out

*40:00 time cap.

Monday 4/15

WARM UP

5:00 bike

3 rounds:

10 kip swings

10 good mornings

10 air squats

SKILL

EMOTM 10:00:

3 back squat @ 80% 1RM

WORKOUT OF THE DAY

12:00 AMRAP:

12 toes the bar

12 alternating db snatch

12 burpee over db

Foundations(X)

SKILL

Sumo deadlift

5 x 5

WORKOUT

20:00 AMRAP:

10 meter broad jump

20 hanging knee raise

30 walking lunges

*Score rounds + reps

Sunday 4/14

Endurance WOD

Saturday 4/13

WARM UP

5:00 partner sled push

3 rounds:

10 kip swings

10 push ups

10 air squats

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

6 x 5:00 AMRAP with 1:00 rest:

50 meter sled push

50 meter farmer carry

5 pull up

10 push up

15 air squats

*Resume AMRAP where you leave off after the 1:00 break. Score total reps completed.