WARM UP
3 rounds:
10 calorie row
10 push ups
10 hanging shrugs
*Keep warm up quick and get athletes to BMU practice, using some of those drills to act as additional warm up
SKILL
Bar muscle up technique
*10:00 practice
WORKOUT OF THE DAY
4 rounds for time:
1000 meter row
25 bench/floor press
RX: (3/4 BW)
55+: (1/2 BW)
Lv2: (BW)
*40:00 time cap.
Foundations(X)
SKILL
Back squat
5 x 5
WORKOUT
3 rounds for time:
400 meter run
1/2 mile bike
100 meter lunge
*25:00 time cap.
WARM UP
27 squat drill
3 rounds:
10 kip swings
10 good mornings
10 meter lunge and twist
SKILL
EMOTM 10:00:
1 front squat @ 90% 1RM clean
WORKOUT OF THE DAY
EMOTM 25:00:
-
5 push press
-
10 toes to bar
-
5 power clean
-
1 rope climb
-
10 glute ham raises or good mornings
RX: (135/95)
55+: (115/75)
Lv2: (185/125)
*Push press and power clean should be same weight and should be done from the floor. Score total reps completed.
Foundations(X)
SKILL
Push jerk technique
5 x 5
WORKOUT
20:00 AMRAP:
20 calorie ski
20 wall ball
20 abmat situp
*Score total reps completed.
