WARM UP
400 meter run
3 rounds:
10 ring rows
3 wall walks
:30 squat hold
SKILL
N/A
WORKOUT OF THE DAY
“Murph Prep”
15 rounds for time:
200 meter run
5 pull ups
10 push ups
15 air squats
*40:00 time cap. 50 reps per round… Score total reps if not completed.
WARM UP
For completion in any order:
1 round crossover symmetry
10 alternating sprinters lunge with rotation
10 deadlift
10 clean pulls
10 muscle cleans
10 push press
SKILL
Alternating split jerk from the rack
5 x 2
WORKOUT OF THE DAY
E2MOTM 20:00:
1 Power clean
1 Low hang power clean
1 Mid hang squat clean
1 Jerk
*Build to heaviest load. Complex must be performed unbroken.
Foundations(X)
SKILL
Push press
5 x 5
WORKOUT
3 rounds for time:
200 meter sled push
10 ring rows
10 ball slams
10 hanging knee raises
WARM UP
3 rounds:
10 meter bear crawl
10 meter backward bear crawl
10 meter walking lunge
10 meter backward lunge
10 ring swings
SKILL
DB row
5 x 10 each side
WORKOUT OF THE DAY
5 rounds for time:
5 ring muscle ups
10 hang db snatch + shoulder to overhead (5 rt + 5 lt)
15 calorie bike
RX: (50/35)
55+: (40/30)
Lv2: (70/50)
Foundations(X)
SKILL
Back squat
5 x 5
WORKOUT
20:00 AMRAP:
10 alternating cossack squats
10 broad jumps
10 calorie ski
10 empty bar strict press
WARM UP
5:00 partner sled push
3 rounds:
10 kip swings
10 push ups
10 air squats
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
5 rounds for time with partner:
A) 1 mile sled push
B) 100 pull ups + 200 push ups + 300 air squats
*Partner A works on sled push while Partner B works on calisthenics. Athletes can rotate any time and partition any way. 25:00 time cap.
WARM UP
10:00 pizza delivery
SKILL
Bar muscle up technique
*10:00 practice
WORKOUT OF THE DAY
Against a 19 minute clock (3:00 work/1 minute rest):
100 meter farmers carry
10 burpees
1 rope climb
*Pick up where you leave off after every rest period. Score total reps completed.
Foundations(X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
E3MOTM 15:00:
20 DB thrusters
20 jumping pull ups
