WARM UP
3 x rolling 100 meter row
*Every meter +/- target equals 3 bench/floor press + 3 air squats. 5 meter cap.
SKILL
N/A
WORKOUT OF THE DAY
“The Joker and the Thief”
2000 meter row
100 bench/floor press
2000 meter row
RX: (3/4 bw)
Lv2: (bw)
*Every broken set of pressing, athlete must preform 15 air squats.
45:00 time cap.
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
5 rounds for time:
400 meter run
5 pull ups
10 push ups
15 air squats
WARM UP
800 meter run
5:00 hip mobility
-smash/roll quads and glutes
-couch stretch 1:00 peer side
5:00 shoulder mobility
-smash/roll lats and traps
-prone handcuff drill 10X at slow tempo
SKILL
Turkish getup
5 x 3 each side
*Should be a medium weight.
WORKOUT OF THE DAY
3 rounds for time:
1 deadlift
2 ring muscle ups
3 squat cleans
4 handstand push ups
400 meter run
RX: (315/215) (205/135)
55+: (275/185) (165/115)
Lv2: (405/305) (245/165)
*Intended loading is not more than 90% 1RM on deadlift and cleans. Scale ring muscle ups to jumping RMU or ring pull ups; HSPU to abmat or piked pushup. 15:00 time cap.
Foundations(X)
SKILL
Push jerk technique
5 x 5
WORKOUT
10 to 1
DB thrusters
DB lunges
WARM UP
3 rounds:
10 ring swings
10 burpees
10 medball squats
:10 max wattage bike
SKILL
Ring muscle up progressions
*10:00 practice
WORKOUT OF THE DAY
20:00 AMRAP with partner:
60 calorie bike
50 wall balls
40 burpees over box
30 pull ups
RX: (20/14) (24/20)
Lv2: (30/20) (30/24) (chest to bar)
*This should be a series of high intensity bursts from each athlete. Partners may share all work, but with only one athlete working at a time.
Foundations(X)
SKILL
Front squat technique
5 x 5
WORKOUT
EMOTM 20:00:
10 deadlift
10 push ups
10 bar facing burpees
10 hanging knee raises
*Score total reps completed.
WARM UP
3 rounds:
3 wall walks
10 kip swings
10 push ups
10 calorie bike
SKILL
Handstand walking
-forwards
-backwards
-lateral
*10:00 practice
WORKOUT OF THE DAY
3 rounds for time:
21/18 calorie bike
15 push ups
9 pull ups
6 bar muscle ups
3 pull overs
*Scale pull overs to strict pull ups or low bar version. BMU can be scaled to chest to bar. 15:00 time cap.
Foundations(X)
SKILL
Hip mobility
10:00 roll and stretch
WORKOUT
For time:
500 single unders
50 abmat situps
50 wall balls
50 abmat situps
500 single unders
*30:00 time cap.
WARM UP
5:00 single unders
3 rounds:
10 air squats
10 push ups
10 hanging shrugs
SKILL
Pullovers
*10:00 practice
WORKOUT OF THE DAY
EMOTM 25:00:
-
5 back squat
-
10 bench/floor press
-
15 GHD/abmat situps
-
20 ring rows (feet under rings)
-
25 double unders
RX: (225/155) (155/105)
55+: (185/125) (135/95)
Lv2: (315/215) (205/135)
*Athletes may start on any station. Scale double unders 1:1 for singles. Score total reps completed.
Foundations(X)
SKILL
Front squat technique
5 x 5
WORKOUT
5k row for time
