WARM UP
3 rounds:
10 cat & cow
10 meter toy soldier
10 air squats
10 push ups
SKILL
N/A
WORKOUT OF THE DAY
Establish 3RM for each:
Back squat
Strict press
Deadlift
*Score heaviest sets for each movement.
Workouts
Friday 3/27
WARM UP
EMOTM 5:00:
-
10 ring rows + 10 squat jumps
5:00 front rack mobility
-lats & wrists
SKILL
Ring front roll to support
-low ring false grip turnover
-low ring kip up from “basket hang”
WORKOUT OF THE DAY
5 to 1 to 5
Squat clean & jerk
Ring muscle up
RX: (185/125)
55+: (155/105)
Lv2: (225/155)
*15:00 time cap.
Foundations(X)
SKILL
Hang clean technique
5 x 5
WORKOUT
For time with partner:
1 mile sled push
*One partner pushes at a time. Athletes must stay together for the duration of the mile.
Thursday 3/26
WARM UP
5:00 ski/bike/row
Equipment set up
SKILL
N/A
WORKOUT OF THE DAY
EMOTM 40:00:
-
15/12 calorie ski
-
15/12 calorie row
-
10 burpees
-
15 kb swings
-
30 double unders
RX: (24kg/16kg)
*Score total reps completed.
Wednesday 3/25
WARM UP
5:00 skipping rope
3 rounds:
5 KB windmills each side
10 kip swings
10 meter walking lunge
SKILL
Jump rope H-O-R-S-E
*10:00 gameplay.
WORKOUT OF THE DAY
20:00 AMRAP:
40 double kb front rack walking lunges
40 toes to bar
400 meter farmer carry
RX: (24kg/16kg)
*Scale T2B to knees to chest. Score total reps completed.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
20:00 AMRAP:
3 broad jumps
3 box step overs
3 abmat situps
*Add 3 reps per exercise per round. Score total reps completed.
Tuesday 3/24
WARM UP
3 x rolling 300 meter row
*Every meter +/- target equals 3 PVC sots press. Max penalty of 5 meters.
SKILL
Tempo overhead squat
5 x 3
*5-2-0-2 tempo. Weight should be moderate.
WORKOUT OF THE DAY
For time:
42-30-18
Calorie row
21-15-9
Snatch
RX: (95/65) (115/75) (135/95)
55+: (75/65) (95/65) (115/75)
Lv2: (95/65) (135/95) (185/125)
*Snatches can be squat or power. 20:00 time cap.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
EMOTM 24:00:
-
10 ring rows
-
10 ring dips
-
10 toes to rings
-
200 meter run
*Score total reps completed. Run can take more than the minute.
Monday 3/24
WARM UP
For completion, partition any way:
20 calorie bike
200 meter run
10 hanging shrugs
10 ring rows
1:00 post facing squat therapy
SKILL
Butterfly pull up technique
10:00 practice
WORKOUT OF THE DAY
For time:
1 mile run
10 rounds:
5 pull ups
10 push ups
15 air squats
1 mile bike
*30:00 time cap.
Foundations(X)
SKILL
Back squat
5 x 5
WORKOUT
20:00 AMRAP:
20 calorie bike
20 wall balls
200 meter medball carry
*Score total reps completed.