WARM UP
3 rounds:
10 good mornings
10 meter walking lunge
:10 peg board weight shift drill
SKILL
Pegboard practice
5 attempts
WORKOUT OF THE DAY
16:00 AMRAP:
6 ring muscle up
12 double kb outside swings (Russian)
18 alternating pistol squats
RX: (16kg/12kg)
55+: (12kg/8kg)
Lv2: (24kg/16kg)
Foundations(X)
SKILL
Sumo deadlift technique
5 x 5
WORKOUT
21-18-15-12-9
Wall balls
Burpees
WARM UP
EMOTM 10:00:
:30 run in place
5 kip swing
5 air squat
Then…
5:00 front rack mobility
SKILL
Speed ladder
*10:00 footwork drills
WORKOUT OF THE DAY
At 0:00:
Run 800 meters for time
At 10:00, complete 3 rounds for time:
20 pull ups
15 wall balls
10 power clean
RX: (20/14) (135/95)
55+: (20/14) (115/75)
Lv2: (30/20) (185/125)
*Score run and triplet separately, each for time.
Foundations(X)
SKILL
Overhead squat technique
5 x 5
WORKOUT
15:00 AMRAP:
100 meter farmers carry
100 meter walking lunge
100 meter bear crawl
WARM UP
3 rounds with partner:
100 meter sled push/pull
10 front squats
10 kip swings
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
18:00 AMRAP with partner:
Partner 1: 200 meter farmers carry
Partner 2: AMRAP rounds: 10 thrusters + 10 pull ups
RX: (24kg/16kg) (95/65)
*Partners rotate every time the farmer carry returns.
WARM UP
3 rounds:
:30 handstand hold
200 meter run
10 calorie bike or row
SKILL
Handstand skills
*10:00 athlete choice
-Handstand walking
-Handstand balance
-Headstand balance
-Handstand push ups
WORKOUT OF THE DAY
For time:
1 mile run
3 mile bike
1.5 mile row (2400 m)
*Perform in any order, but do not partition. 30:00 time cap.
