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.
WARM UP
3 rounds:
10 meter waiter walk rt
10 meter waiter walk lt
10 oh squat
10 kip swings
SKILL
Bar muscle up progression
*10:00 practice and prep for workout.
WORKOUT OF THE DAY
1 to 10 for time:
Overhead squat
Bar muscle ups
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*Athletes should attempt unbroken sets for as long as possible. 18:00 time cap.
FOUNDATIONS (X)
SKILL
Deadlift technique
5 x 5
WORKOUT
20:00 AMRAP:
10 wall walks
20 step ups
30 wall balls
WARM UP
3 rounds:
10 air squats
3 rope climb to standing
10 meter walking toy soldier
10 alternating sprinters lunge
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time:
20 front squat
5 rope climbs
20 meter handstand walk
5 rope climbs
20 deadlift
5 rope climbs
RX: (185/125) (24/20)
55+: (135/95) (24/20)
Lv2: (225/155) (30/24)
*Sub 10 wall walks for handstand walks. 15:00 time cap.
WARM UP
EMOTM 10:00:
3 clean pull
3 power clean
5 kip swings
SKILL
15:00 build to heavy clean and jerk
*Score heaviest lift
WORKOUT OF THE DAY
12:00 AMRAP:
8 toes to bar
12 power clean
16 calorie row
RX: (155/105)
55+: (115/75)
FOUNDATIONS (X)
SKILL
Strict press
5 x 5
WORKOUT
5k ski for time
WARM UP
10:00 pizza delivery
SKILL
10:00 shoulder mobility
-roll and stretch lats/traps
-partner stretch for internal rotation
WORKOUT OF THE DAY
EMOTM 24:00:
-
8 push press
-
8 bent rows
-
16 abmat/GHD situps
-
32 double unders
RX: (135/95)
55+: (95/65)
Lv2: (185/125)
FOUNDATIONS (X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
Complete 8 tabata rounds for each:
Ball slams
Bear crawls for distance
Push ups
Step ups
*Score total reps for each movement.
