WARM UP
EMOTM 9:00:
-
:30 jumping rope
-
10 kip swings + 10 push ups
-
10 broad jumps
SKILL
Overhead squat from the rack
5 x 3
WORKOUT OF THE DAY
20:00 AMRAP:
50 double unders
10 chest to bar pull ups
10 box jumps
10 strict HSPU
RX: (30/24)
*Scale double unders to 150 singles, chest to bar to hardest version of a pull up, and strict HSPU to piked push up or abmat. Score total reps completed.
Foundations(X)
SKILL
Sumo deadlift technique
5 x 5
WORKOUT
Complete 8 tabata rounds each exercise:
Double DB thrusters
Alternating DB snatch
DB goblet squat
Double DB devils press
WARM UP
TBD
SKILL
N/A
WORKOUT OF THE DAY
Downtown Grand Opening Team Workout
For time in teams of 4:
1 mile farmer carry
150 pull ups
3 mile bike
150 deadlifts (135/95)
2k row
150 wall balls
1 mile medball carry
WARM UP
10:00 rock paper scissor WAR
*3 hanging shrugs + 3 squat jumps every lost RPS match.
SKILL
Pullover technique
*10:00 practice
WORKOUT OF THE DAY
5 rounds for time:
12 power clean
8 bar muscle ups
RX: (95/65)
55+: (75/55)
Lv2: (135/95)
*Scale BMU to most difficult version of a pull up. 12:00 time cap.
Foundations(X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
20:00 AMRAP:
200 meter farmer carry
20 ring rows
20 ring push ups
WARM UP
5:00 skipping rope
3 rounds:
10 piked push ups
10 oh squats
SKILL
Snatch balance
5 x 2
WORKOUT OF THE DAY
E2MOTM 20:00:
7 HSPU
1 Snatch
RX: (165/115)
55+: (115/75)
Lv2: (225/155)
*Scale HSPU to piked pushups.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
21-18-15-12-9
Kb swings
Calorie row
Box jumps
WARM UP
3 rounds:
10 calorie bike
5 rope climb to standing
10 partner wall ball (no wall)
SKILL
EMOTM 20:00:
-
1 rope climb
-
10 wall balls
*Lv2: legless (30/20)
WORKOUT OF THE DAY
1 mile assault/echo bike for time
*Sprint stimulus. Coach athletes to start at 90% effort and finish giving 100%
Foundations(X)
SKILL
OH squat technique
5 x 5
WORKOUT
100 burpees for time
*Semi sprint stimulus. Challenge athletes to hold a consistent per minute pace for first 50 reps.
