WARM UP
5:00 rock-paper-scissor WAR
*5 good mornings + 5 pushups to get back in line.
SKILL
Strict pull ups
3 x 8-10
*Use bands if necessary
WORKOUT OF THE DAY
10 rounds for time:
7 deadlift
5 toes to rings
3 ring muscle ups
5 ring dips
7 box jump overs
RX: (185/125) (24/20)
55+: (135/95) (24/20)
Lv2: (225/155) (30/24)
*Scale ring muscle ups to jumping RMU or low ring turnovers. Scale dips using bands. 30:00 time cap.
Foundations(X)
SKILL
Hang clean technique
5 x 5
WORKOUT
5k row or ski for time
*Athlete choice
WARM UP
5:00 single unders
3 rounds:
:30 wall facing squat therapy
3 hang muscle snatch
3 hang power snatch
3 oh squat
SKILL
Snatch pulls
5 x 1 @ 1RM snatch weight
WORKOUT OF THE DAY
EMOTM 24:00:
-
Power snatch + oh squat + hang squat snatch
-
15 GHD hip extensions/barbell good morning
-
30 double unders
*Build to heaviest weight for the snatch complex. Score total reps for GHD and double unders @ final weight for complex.
Foundations(X)
SKILL
Back squat technique
5 x 5
WORKOUT
For time:
2 mile bike
5 rounds:
5 wall walks
10 meter broad jump
15 Russian kb swings
2 mile bike
*25:00 time cap
WARM UP
EMOTM 10:00:
:20 run in place
6 kip swings
6 sprinters lunge with twist
SKILL
Bench/floor press
5 x 6
*Build to heaviest set
WORKOUT OF THE DAY
20:00 AMRAP:
200 meter run
5 toe to bar
10 medball lunges
15 wall balls
RX: (20/14)
*Score rounds + reps. Count run as 20.
WARM UP
3 rounds:
200 meter run
10 ring rows
10 push ups
10 meter walking lunge
SKILL
N/A
WORKOUT OF THE DAY
40:00 AMRAP:
800 meter run
20 pull ups
40 push ups
60 air squats
*Partition calisthenics any way. Runs are worth 80. Score total reps.
WARM UP
5:00 empty sled push/pull
3 rounds:
10 ring swings
10 push ups
SKILL
Barbell lunge
3 x 15 each leg
*Perform all 15 reps on same side before switching
WORKOUT OF THE DAY
3 rounds for time:
100 meter sled push
7 burpees
7 ring muscle ups
*12:00 time cap.
FOUNDATIONS (X)
SKILL
Jump rope
*10:00 practice
WORKOUT
For time:
400 meter farmer carry
400 meter sandbag carry
400 meter single arm overhead carry
