WARM UP
5:00 skipping rope
3 rounds:
10 piked push ups
10 oh squats
SKILL
Snatch balance
5 x 2
WORKOUT OF THE DAY
E2MOTM 20:00:
7 HSPU
1 Snatch
RX: (165/115)
55+: (115/75)
Lv2: (225/155)
*Scale HSPU to piked pushups.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
21-18-15-12-9
Kb swings
Calorie row
Box jumps
WARM UP
3 rounds:
10 calorie bike
5 rope climb to standing
10 partner wall ball (no wall)
SKILL
EMOTM 20:00:
-
1 rope climb
-
10 wall balls
*Lv2: legless (30/20)
WORKOUT OF THE DAY
1 mile assault/echo bike for time
*Sprint stimulus. Coach athletes to start at 90% effort and finish giving 100%
Foundations(X)
SKILL
OH squat technique
5 x 5
WORKOUT
100 burpees for time
*Semi sprint stimulus. Challenge athletes to hold a consistent per minute pace for first 50 reps.
WARM UP
5 rounds for completion:
:30 run in place
5 ring rows
5 push ups
5 squats
SKILL
N/A
WORKOUT OF THE DAY
“Murph Prep”
1 mile run
50 pull ups
100 push ups
150 air squats
800 meter run
25 pull ups
50 push ups
75 air squats
400 meter run
10 pull ups
20 push ups
30 air squats
*Athletes may partition calisthenic reps any way they choose. 45:00 time cap.
WARM UP
3 rounds:
10 meter walking lunge
10 meter toy soldiers
10 kip swings
5:00 front rack and ankle mobility
SKILL
EMOTM 10:00:
5 front squat @ 70% 1RM
WORKOUT OF THE DAY
15:00 AMRAP:
5 DB shoulder to overhead rt
5 DB shoulder to overhead lt
10 DB hang snatch rt
10 DB hang snatch lt
20 alternating DB box step overs
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
30:00 AMRAP:
500 meter ski
50 meter broad jump
50 meter bear crawl
