WARM UP
10:00 dodgeball
SKILL
Front squat
5 x 2
WORKOUT OF THE DAY
E2MOTM 20:00:
1 deadlift
1 hang power clean
1 deadlift
1 hang squat clean
1 deadlift
1 hang cluster
*Must be done unbroken. Build to heaviest.
FOUNDATIONS (X)
SKILL
Deadlift technique
5 x 5
WORKOUT
For time with partner:
4 x 200 meter farmer carry
4 x 200 meter sandbag carry
4 x 200 meter sled push
WARM UP
EMOTM 5:00:
5 burpees
Run in place
EMOTM 5:00:
5 air squats
Run in place
SKILL
KB windmills
5 x 5 each side
WORKOUT OF THE DAY
For time:
800 meter run
50 pull ups
100 push ups
150 air squats
800 meter run
Lv2: Unpartitioned
*RX athletes may break calisthenics up any way they choose.
Level 2 must be completed unpartitioned. 30:00 time cap.
WARM UP
For completion:
1000 meter row
30 kip swings
30 snatch balance
30 meters walking lunge
*Partition any way.
SKILL
Power snatch
2, 2, 2, 1, 1, 1, 1, 1
*Build to heavy
WORKOUT OF THE DAY
3 rounds for time:
500 meter row
15 toes to bar
10 hang squat snatch
RX: (75/55)
FOUNDATIONS (X)
SKILL
Back squat
5 x 5
WORKOUT
15:00 AMRAP:
10 Russian kb swing right
10 Russian kb swing left
10 goblet squat
10 burpees
WARM UP
3 rounds:
10 good mornings
10 ring rows
10 kicks to handstand
SKILL
Handstand walking
*10:00 practice
WORKOUT OF THE DAY
5 rounds for time:
7 deadlift
14 pull ups
RX: (225/155)
FOUNDATIONS (X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
For time with partner:
1 mile sandbag carry
*One person carries at a time.
WARM UP
3 rounds:
5 snatch grip deadlift
5 hang power snatch
5 snatch balance
5 oh squat
SKILL
EMOTM 15:00:
5 air squats
1 snatch
*Build to heavy.
WORKOUT OF THE DAY
10:00 AMRAP:
2 power clean
2 shoulder to overhead
2 bar facing burpee
RX: (135/95)
55+: (115/75)
*Add 2 reps per exercise per round. Score total reps.
FOUNDATIONS (X)
SKILL
Kipping pull up technique
*10:00 practice
WORKOUT
20:00 AMRAP:
400 meter run
20 calorie ski
20 deck squats
20 push press
