WARM UP
EMOTM 5:00:
:30 partner 1 mirror drill
:30 partner 2 mirror drill
3 rounds:
10 meter toy soldier
10 alternating sprinters lunge with rotation
SKILL
Dball/sandbag over shoulder
5 x 3, building to heaviest
WORKOUT OF THE DAY
For time with partner:
Partner 1:
21-15-9
Alternating DB snatch
Wall ball
Partner 2:
Max calorie bike
RX: (50/35)
55+: (40/30)
*Both partners work simultaneously until partner 1 has finished the couplet. Then they switch. Score is time when partner 2 finishes the couplet. Every calorie on the bike is worth -1 second off the finish time.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
20:00 AMRAP:
400 meter run
10 box jumps
10 Russian kb swings
10 ring rows
WARM UP
3 x rolling 100 meter row
*Every meter +/- target equals 2 burpees. If athlete hits target, coach does the burpees
SKILL
Ring muscle up drills
*10:00 practice
WORKOUT OF THE DAY
“Aerobic Ladder”
EMOTM 6:00:
Odd: 16/12 calorie row
Even: 8 burpees over rower
EMOTM 6:00:
Odd: 16/12 calorie row
Even: 10 burpees over rower
EMOTM 6:00:
Odd: 20/15 calorie row
Even: 12 burpees over rower
EMOTM 6:00:
Odd: 20/15 calorie row
Even: 14 burpees over rower
EMOTM 6:00:
Odd: 24/18 calorie row
Even: 16 burpees over rower
*Workout is over when you can no longer complete the required work within the minute. You will get credit for reps/calories performed within that minute. Stepping over the rower is permitted.
WARM UP
800 meter run
3 rounds:
10 deadlift
10 front squats
10 push press
SKILL
Front squat
5 x 3
WORKOUT OF THE DAY
E2MOTM 20:00:
200 meter run
3 deadlift
2 hang squat clean
1 jerk
*Complex must be unbroken. Score heaviest lift.
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
Complete 8 tabata rounds per exercise:
Goblet squat
Push ups
Jump rope
Abmat situps
WARM UP
3 rounds:
25 foot lunge
10 push ups
2 wall walks
10 step ups
SKILL
Handstand walk drills
*10:00 practice
WORKOUT OF THE DAY
“Contrast Therapy”
12:00 AMRAP:
50 foot farmer lunge (2 x 25 feet)
15 handstand pushup
50 foot handstand walk (2 x 25 feet)
15 db box step overs (24″/20″)
SCORE WILL BE TOTAL REPS BECAUSE OF THE SNAKE STYLE OF THIS WORKOUT. IT WILL NOT BE A REPEATING SEQUENCE.
ELITE/RX/35-49: (50/35)
16-17/50+: (40/30)
14-15: (35/25)
INTERMEDIATE: (50/35) 2″ elevated HSPU, bear crawl
SCALED/NOVICE: (35/25) shoulder to overhead, bear crawl
WARM UP
5:00 skipping rope
3 rounds
10 kb deadlift
10 push ups
SKILL
Double unders
*10:00 practice
WORKOUT OF THE DAY
10 to 1 for time:
American kb swings
Burpees over kb
(100 meter kb carry between rounds)
RX: (24kg/16kg)
