WARM UP
3 rounds:
10 meter broad jump
10 wall ball
10 overhead squat
SKILL
Box jumps
10 x 1, building to highest
*These are static jumps (no stepping to gain momentum)
WORKOUT OF THE DAY
For time with partner:
150 wall ball
30 snatches
30 clean and jerks
RX: (20/14) (135/95)
55+: (20/14) (115/75)
Foundations(X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
“Dirty Thirty”
For time:
30 box jumps
30 jumping pull ups
30 kb swings
30 walking lunges
30 push press
30 knees to elbows
30 back extensions
30 wall balls
30 burpees
30 double unders
*30:00 time cap.
WARM UP
3 x rolling 200 meter row
*Every meter +/- target equals 3 good mornings and 1 rope climb to standing
SKILL
EMOTM 10:00:
5-10 meter handstand walk
WORKOUT OF THE DAY
For time:
500 meter row
50 deadlift
25 burpee over bar
5 rope climbs
RX: (95/65)
55+: (75/55)
Lv2: (135/95)
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
For time with partner:
100 calorie bike
100 calorie ski
100 burpees
100 calorie ski
100 calorie bike
*40:00 time cap.
WARM UP
400 meter run
3 rounds:
10 ring rows
3 wall walks
:30 squat hold
SKILL
N/A
WORKOUT OF THE DAY
“Murph Prep”
15 rounds for time:
200 meter run
5 pull ups
10 push ups
15 air squats
*40:00 time cap. 50 reps per round… Score total reps if not completed.
WARM UP
For completion in any order:
1 round crossover symmetry
10 alternating sprinters lunge with rotation
10 deadlift
10 clean pulls
10 muscle cleans
10 push press
SKILL
Alternating split jerk from the rack
5 x 2
WORKOUT OF THE DAY
E2MOTM 20:00:
1 Power clean
1 Low hang power clean
1 Mid hang squat clean
1 Jerk
*Build to heaviest load. Complex must be performed unbroken.
Foundations(X)
SKILL
Push press
5 x 5
WORKOUT
3 rounds for time:
200 meter sled push
10 ring rows
10 ball slams
10 hanging knee raises
WARM UP
3 rounds:
10 meter bear crawl
10 meter backward bear crawl
10 meter walking lunge
10 meter backward lunge
10 ring swings
SKILL
DB row
5 x 10 each side
WORKOUT OF THE DAY
5 rounds for time:
5 ring muscle ups
10 hang db snatch + shoulder to overhead (5 rt + 5 lt)
15 calorie bike
RX: (50/35)
55+: (40/30)
Lv2: (70/50)
Foundations(X)
SKILL
Back squat
5 x 5
WORKOUT
20:00 AMRAP:
10 alternating cossack squats
10 broad jumps
10 calorie ski
10 empty bar strict press
