WARM UP
3 x rolling 100 meter row
*Every meter +/- the target equals 2 muscle snatch + 2 snatch balance
SKILL
Snatch prep
*10:00 mobility and building weight
WORKOUT OF THE DAY
For time:
50 calorie row
9 snatches
50 calorie row
6 snatches
50 calorie row
3 snatches
RX: (165/115) (195/135) (225/155)
50+: (135/85) (155/105) (175/115)
*Increase weight after each completed row. 20:00 time cap.
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
21-15-9-15-21
Wall balls
Ring rows
WARM UP
EMOTM 9:00:
-
:30 jumping rope
-
10 kip swings + 10 push ups
-
10 broad jumps
SKILL
Overhead squat from the rack
5 x 3
WORKOUT OF THE DAY
20:00 AMRAP:
50 double unders
10 chest to bar pull ups
10 box jumps
10 strict HSPU
RX: (30/24)
*Scale double unders to 150 singles, chest to bar to hardest version of a pull up, and strict HSPU to piked push up or abmat. Score total reps completed.
Foundations(X)
SKILL
Sumo deadlift technique
5 x 5
WORKOUT
Complete 8 tabata rounds each exercise:
Double DB thrusters
Alternating DB snatch
DB goblet squat
Double DB devils press
WARM UP
TBD
SKILL
N/A
WORKOUT OF THE DAY
Downtown Grand Opening Team Workout
For time in teams of 4:
1 mile farmer carry
150 pull ups
3 mile bike
150 deadlifts (135/95)
2k row
150 wall balls
1 mile medball carry
WARM UP
10:00 rock paper scissor WAR
*3 hanging shrugs + 3 squat jumps every lost RPS match.
SKILL
Pullover technique
*10:00 practice
WORKOUT OF THE DAY
5 rounds for time:
12 power clean
8 bar muscle ups
RX: (95/65)
55+: (75/55)
Lv2: (135/95)
*Scale BMU to most difficult version of a pull up. 12:00 time cap.
Foundations(X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
20:00 AMRAP:
200 meter farmer carry
20 ring rows
20 ring push ups
