WARM UP
5:00 single unders
3 rounds:
10 hanging shrugs
10 kip swings
10 front squats
SKILL
EMOTM 10:00:
30 double unders
WORKOUT OF THE DAY
9 rounds for time:
8 thrusters
4 bar muscle ups
RX: (155/105)
55+: (135/95)
Lv2: (185/125)
*Athletes must rest 1:00 after round 3 and after round 6. 20:00 time cap.
FOUNDATIONS (X)
SKILL
Overhead squat technique
5 x 5
WORKOUT
“Death by jumping lunge”
Perform an additional repetition every minute until failure to complete.
WARM UP
For completion:
200 meter run
10 wall ball
10 kip swings
10 air squats
10 box step ups
SKILL
N/A
WORKOUT OF THE DAY
40:00 AMRAP:
800 meter run
20 wall ball
20 toes to bar
400 meter run
20 goblet squats
20 push ups
200 meter farmer carry
20 abmat situps
20 box jump overs
RX: (20/14) (24kg/16kg) (24/20)
*260 reps per completed round. Score total reps.
WARM UP
10:00 pizza delivery
SKILL
Athlete choice
*10:00 practice.
WORKOUT OF THE DAY
3 rounds for time with partner:
400 meter run
20 synchro shoulder to overhead
20 bar facing burpees (shared)
RX: (155/105)
55+: (135/95)
Lv2: (185/125)
*20:00 time cap.
WARM UP
5:00 bike or ski
5:00 AMRAP alternating turkish getups
SKILL
Lateral box step ups (back rack barbell)
5 x 5 each side
*Build to heaviest. Coach athletes to use bottom leg as little as possible.
WORKOUT OF THE DAY
“Elizabeth”
21-15-9
Power clean
Ring dip
RX: (135/95)
FOUNDATIONS (X)
SKILL
Deadlift
5 x 5
WORKOUT
Complete 8 tabata rounds for each exercise:
Burpees
Box jumps
Ring rows
Push ups
*Score lowest rep total for each exercise.
WARM UP
3 rounds:
10 calorie bike
10 strict press
10 air squats
SKILL
Alternating split jerk
5 x 2
*Build to heavy
WORKOUT OF THE DAY
Against a 14:00 clock:
EMOTM 7:00:
:10 max wattage bike
*Score median wattage
At 7:00, complete for time:
50 wall balls
50 pull ups
*Athletes should post 2 scores for this workout (median wattage and completion time).
