WARM UP
EMOTM 5:00:
:30 wall facing squat therapy
3 rounds:
10 ring swings
10 box step ups
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT OF THE DAY
EMOTM 24:00:
-
3 overhead squat
-
6 ring muscle up
-
9 box jump overs
RX: (135/95) (24/20)
55+: (115/75) (24/20)
Lv2: (185/125) (30/24)
*Score total reps completed.
FOUNDATIONS (X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
“Annie”
50-40-30-20-10
Double unders
Abmat situps
WARM UP
3 rounds:
10 meter toy soldier
10 piked push ups
3 rope climb to standing
SKILL
Lateral handstand walking
*10:00 practice
WORKOUT OF THE DAY
For time with partner:
50 calorie bike
100 front rack lunges
30 calorie bike
100 push press
10 rope climbs
RX: (95/65)
55+: (75/55)
FOUNDATIONS (X)
SKILL
Push jerk
5 x 5
WORKOUT
5 rounds for time:
20 knees to chest
20 ring rows
500 meter ski
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
