WARM UP
5:00 partner sled push
3 rounds:
10 kip swings
10 push ups
10 air squats
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
5 rounds for time with partner:
A) 1 mile sled push
B) 100 pull ups + 200 push ups + 300 air squats
*Partner A works on sled push while Partner B works on calisthenics. Athletes can rotate any time and partition any way. 25:00 time cap.
WARM UP
10:00 pizza delivery
SKILL
Bar muscle up technique
*10:00 practice
WORKOUT OF THE DAY
Against a 19 minute clock (3:00 work/1 minute rest):
100 meter farmers carry
10 burpees
1 rope climb
*Pick up where you leave off after every rest period. Score total reps completed.
Foundations(X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
E3MOTM 15:00:
20 DB thrusters
20 jumping pull ups
WARM UP
5:00 single unders
3 rounds from hang:
3 snatch pull
3 power snatch
3 snatch balance
3 oh squat
3 squat snatch
SKILL
Snatch balance
5 x 3
WORKOUT OF THE DAY
10 rounds for time:
20 double unders
1 Snatch
1 Hang snatch
1 Overhead squat
1 Hang snatch
RX: (75/55) (95/65) (115/75) (135/95) (155/105)
55+: (45/35) (75/55) (95/65) (115/75) (135/95)
Lv2: (115/75) (135/95) (155/105) (185/125) (205/135)
*Athletes must perform 2 rounds at each prescribed weight. Any snatch style permitted. Overhead squat must be its own separate movement.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
20:00 AMRAP:
400 meter run
500 meter ski
WARM UP
3 rounds:
250 meter row
10 bench/floor press
SKILL
KB windmill
5 x 5 each side
WORKOUT OF THE DAY
E4MOTM 20:00:
8 tempo bench/floor press (3 second eccentric)
60% effort row remaining time
*Goal here is to flush the lower body while working control and strength in the bench/floor press
WARM UP
3 rounds:
10 deadlift
10 push ups
5 ring swings
5 wall walks
SKILL
Back squat
5 x 5
WORKOUT OF THE DAY
“Hele Chipper”
For time:
15 deadlifts
30 wall balls
15 handstand push ups
60 foot handstand walk
15 ring muscle ups
30 wall balls
15 deadlifts
RX: (315/215)
55+: (225/155)
*Scale HSPU to burpees and RMU to ring pull ups. 20:00 time cap.
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
Complete 8 tabata rounds for each exercise:
Calorie bike
Push ups
Toes to rings
Walking lunges
WARM UP
3 rounds:
5 hang cleans
5 strict press
5 kip swings
200 meter run
SKILL
Handstand walking
*10:00 practice
WORKOUT OF THE DAY
30:00 AMRAP:
800 meter run
10 hang clean
10 front squat
10 shoulder to overhead
400 meter run
10 toes to bar
10 pull ups
10 chest to bar
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*Score total repetitions.
Foundations(X)
SKILL
Overhead squat
5 x 5
WORKOUT
3 rounds for time:
1000 meter row
30 abmat situps
30 ring rows
