WARM UP
10:00 shoulder mobility
3 rounds:
3 snatch pull
3 muscle snatch
3 power snatch
3 snatch balance
3 oh squat
3 full snatch
SKILL
Ring muscle ups
*10:00 prep and practice. Athletes should do static holds in bottom of the dip and warm up ring swings before attempting RMU.
WORKOUT OF THE DAY
“Amanda”
9-7-5
Ring muscle ups
Squat snatch
RX: (135/95)
*Scale ring muscle ups to ring pull ups, ring dips, or jumping muscle ups. Allow athletes to attempt RMU if they are close to getting one. 15:00 time cap.
Foundations(X)
SKILL
10:00 hip mobility
*10:00 roll and stretch
WORKOUT
5 rounds for time:
500 meter row
15 ring rows
15 toes to rings
WARM UP
5:00 single unders
3 rounds:
10 meter bear crawl
10 Russian kb swings
10 calorie ski
SKILL
EMOTM 10:00:
-
10 handstand shoulder taps
-
20 double unders
WORKOUT OF THE DAY
27-21-15-9
Calorie ski
American kb swing
RX: (24kg/16kg)
55+: (16kg/12kg)
Lv2: (32kg/24kg)
*Sprint stimulus. Athletes should attempt unbroken sets on kettlebell swings and max power on the ski. 10:00 time cap. Run 2 heats if necessary or substitute rower for the ski.
WARM UP
10:00 tic tac toe
SKILL
Push jerk
5 x 3
WORKOUT OF THE DAY
E5MOTM 20:00, complete 1 round of the following:
12 db incline press
10 overhead squat
8 strict pull ups
6 sandbag lunges (ea leg)
RX: (50/35) (95/65)
55+: (40/30) (75/55)
Lv2: (70/50) (135/95)
*All sets must be unbroken. Rest as needed within the 5:00 window. Score total reps completed.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
For time:
3 x 1 mile bike w/ 2:00 rest
*Score total time.
WARM UP
5:00 run, bike, or row
3 rounds:
5 wall handstands
10 hanging shrugs
15 broad jumps
SKILL
N/A
WORKOUT OF THE DAY
For time:
1 mile run
10 bar muscle ups
20 handstand push ups
30 box jump overs
1 mile bike
10 bar muscle ups
20 handstand push ups
30 box jump overs
1 mile row (1600 meters)
10 bar muscle ups
20 handstand push ups
30 box jump overs
*Endurance stimulus. Set a conservative pace to start and try to accelerate towards the end. 40:00 time cap.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
Complete 8 tabata rounds for each exercise:
Walking lunges
Push ups
Hollow rocks
Banded pull ups
WARM UP
3 rounds:
10 kip swings
10 deadlift
10 push press
10 burpees
SKILL
Bar muscle up technique
*10:00 practice
WORKOUT OF THE DAY
EMOTM 15:00:
-
3 rope climbs
-
3 deadlift + 2 hang clean + 1 jerk
-
20 burpees
RX: (185/125)
55+ (135/95)
Lv2: (225/155)
*Clean complex must be unbroken. Scale rope climbs to 9 climbs to standing. Score total reps completed.
Foundations(X)
SKILL
Back squat
5 x 5
WORKOUT
20:00 AMRAP:
20 calorie row
20 burpees over the rower
20 wall ball
*Score total reps completed
WARM UP
10:00 dodgeball
SKILL
Double under practice
*10:00
WORKOUT OF THE DAY
3 rounds for time:
800 meter run
100 double unders
10 sandbag to shoulder
RX: (100/80)
*For sandbag to shoulder, athletes should show control at top then dump bag back in front of them. Scale double unders to 300 singles.
