WARM UP
3 rounds:
10 meter walking lunge
10 meter toy soldier
10 front squats
10 push press
SKILL
Ring muscle ups
-jumping turnovers
-banded turnovers
-spotted turnovers
*10:00 practice
WORKOUT OF THE DAY
E2MOTM 20:00:
3 deadlift
Hang power clean
Hang squat clean
2 front squat
1 jerk
RX: (185/125)
55+: (135/95)
Lv2: (225/155)
*Athletes should challenge their strength endurance on this complex. Weight should not exceed 80% of 1RM clean and jerk. Each successful round is worth 8 reps. Score total reps completed.
FOUNDATIONS(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
21-18-15-12-9
Kb swing
Goblet lunges
Push ups
ENDURANCE WOD
Rx 60 min TC
2 round of
800m run
10 Dball over Barbell
20 set-ups with med ball 20/14
30m burpee broad jumps
1K Row
100m sled push 135/95
Rest 2 min
3 rounds of
400m run
7 Dball over Barbell
15 set-ups with med ball 20/14
20m burpee broad jumps
500m row
100m sled push 135/95
Rest 2 min
6 rounds of
200m run
5 Dball over Barbell
10 set-ups with med ball 20/14
10m burpee broad jumps
250m row
100m sled push 135/95
SC 35 min TC
3 rounds of
400m run
7 Dball over Barbell
15 set-ups with med ball 20/14
20m burpee broad jumps
500m row
100m sled push 135/95
Rest 2 min
6 rounds of
200m run
5 Dball over Barbell
10 set-ups with med ball 20/14
10m burpee broad jumps
250m row
100m sled push 135/95
WARM UP
3 rounds:
10 meter walking lunge
10 meter toy soldier
10 alternating cossack squat
SKILL
N/A
WORKOUT OF THE DAY
“Chad”
1000 step ups for time
POST WOD
10:00 calf/knee focus
WARM UP
5 x rolling 100 meter row
*Every meter +/- target equals 2 ring swings and 2 burpees
SKILL
10:00 to establish:
Max unbroken ring muscle ups
WORKOUT OF THE DAY
2000 meter row for time
POST WOD
10:00 lat focus
WARM UP
3 rounds:
3 clean pull
3 muscle clean
3 power clean
3 front squat
3 jerk
3 squat clean & jerk
SKILL
E2MOTM 20:00:
Build to 1RM clean and jerk
WORKOUT OF THE DAY
100 burpees for time
