WARM UP
5:00 quadrapedal movement
3 rounds:
10 deadlift
10 muscle clean
10 push press
SKILL
EMOTM 10:00:
1 clean + 1 hang squat clean + 1 jerk
*Start light and build to medium.
WORKOUT OF THE DAY
10:00 AMRAP:
10 clean and jerk, weight 1
1 minute rest
10 clean and jerk, weight 2
1 minute rest
10 clean and jerk, weight 3
1 minute rest
AMRAP clean and jerk, weight 4
RX: (135/85) (185/125) (225/155) (245/165)
55+: (115/75) (135/95) (155/105) (185/125)
*Score total reps completed.
Foundations(X)
SKILL
Front squat
5 x 5
WORKOUT
For time:
2 mile bike
2000 meter row
WARM UP
3 rounds:
5 piked push ups
10 kip swings
:20 ring dip hold
SKILL
Handstand push up technique
*10:00 practice
WORKOUT OF THE DAY
For time:
3 rounds
10 HSPU
20 toes to bar
2 rounds
10 strict HSPU
5 rope climbs
1 round
10 wall facing HSPU
20 ring muscle ups
*15:00 time cap.
-
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
EMOTM 30:00:
-
15 kb swings
-
15 wall balls
-
15 abmat situps
WARM UP
3:00 bike
3:00 row
3:00 ski
5:00 squat prep
SKILL
EMOTM 15:00:
1 back squat @ 90% 1RM
WORKOUT OF THE DAY
“Acid Bath”
500 meter ski
500 meter row
.7 mile assault bike
*This is a middle distance sprint stimulus. Coach athletes to go 80% effort for ski, 90% on row, and 100% on bike. 10:00 time cap.
Foundations(X)
SKILL
Hang clean
5 x 5
WORKOUT
20:00 AMRAP:
10 good mornings
10 jumping pull ups
10 candlesticks
10 burpees
10 meter broad jump
WARM UP
10:00 pizza delivery
For completion, any order:
10 cal bike
10 cal row
10 deadlift
10 wall ball
SKILL
N/A
WORKOUT OF THE DAY
“Work Harder”
EMOTM until 828 reps, alternating minutes/exercises with partner:
-
Bike for calories
-
Deadlift
-
Wall balls
-
Row for calories
-
Double unders
RX: (225/155) (20/14)
*Teams continue repeating the 5 minute sequence until 828 reps are reached. Score total time.
