WARM UP
800 meter run
3 rounds:
10 good mornings
10 meter walking lunge
10 ring rows
2 wall walks
SKILL
EMOTM 10:00:
Athlete choice BMU drill
WORKOUT OF THE DAY
20:00 AMRAP:
200 meter run
10 deadlifts
10 meter handstand walk
RX: (275/185)
55+: (225/155)
Lv2: (315/215)
*Scale handstand walk to bear crawl. 40 reps per round, score total reps.
FOUNDATIONS (X)
SKILL
Strict press
5 x 5
WORKOUT
20:00 AMRAP:
10 abmat situps
20 kb swings
30 ice skaters
WARM UP
10:00 pizza delivery
SKILL
N/A
WORKOUT OF THE DAY
“Black Friday”
For Time w/ partner, partition any way:
200 Box Jump Overs (shared) 24/20
150 Wall Balls (shared) 20/14
100 Ground-to-Overheads (shared) 95/65
75 bar facing burpees (shared)
50 pull-ups (shared)
*Buy in and cash out with 10 meter handstand walk each. Total score is 575. 40:00 time cap.
WARM UP
5:00 sled push
3 rounds:
3 rope climb to standing
10 Russian kb swings
SKILL
Overhead squat
5 x 3
WORKOUT OF THE DAY
15:00 AMRAP:
200 meter sled push
3 rope climbs
20 calorie bike
3 rope climbs
RX: (90/45) (50/35)
55+: (45/35) (40/30)
*A full round equals 66 reps. Score total reps completed.
FOUNDATIONS(X)
SKILL
Push jerk technique
5 x 5
WORKOUT
“Cindy”
20:00 AMRAP:
5 pull ups
10 push ups
15 air squats
*Score total rounds + reps
WARM UP
EMOTM 10:00:
5 ring swings
3 burpee broad jumps
SKILL
Seated dumbbell strict press
4 x 8
WORKOUT OF THE DAY
For time:
15 to 3 toes to rings
5 burpee box jump over
10 to 2:
Ring pull ups
5 burpee box jump over
5 to 1:
Ring muscle ups
5 burpee box jump over
RX: (24/20)
Lv2: (30/24)
*The 5 burpee box jump overs happen after every round of ring work. Scale muscle ups to jumping RMU or dips. 22:00 time cap.
FOUNDATIONS(X)
SKILL
Front squat technique
5 x 5
WORKOUT
20:00 AMRAP:
20 calorie ski
20 abmat situps
20 ring rows
20 hanging knee raises
*Score rounds + reps
