WARM UP
5:00 ski/row
5:00 lat and hip mobility
3 rounds:
5 ring swings
5 ring dips
5/5 sprinters lunge with rotation
SKILL
Ring muscle up technique
*10:00 drills and progressions
WORKOUT OF THE DAY
30:00 to establish
1RM back squat
POST WOD
10:00 hip flexor focus
Endurance WOD
65 min Time Cap
200m Run
10 reverse lunges @95/65
10 Wall Balls 20/14
10 Single Arm Devils Press 50/35
10 Cal Bike
400m Run
10 reverse lunges @95/65
10 Wall Balls 20/14
10 Single Arm Devils Press 50/35
10 Cal Bike
600m Run
10 reverse lunges @95/65
10 Wall Balls 20/14
10 Single Arm Devils Press 50/35
10 Cal Bike
800m Run
10 reverse lunges @95/65
10 Wall Balls 20/14
10 Single Arm Devils Press 50/35
10 Cal Bike
1000m Run
10 reverse lunges @95/65
10 Wall Balls 20/14
10 Single Arm Devils Press 50/35
10 Cal Bike
1200m Run
10 reverse lunges @95/65
10 Wall Balls 20/14
10 Single Arm Devils Press 50/35
10 Cal Bike
1000m Run
10 reverse lunges @95/65
10 Wall Balls 20/14
10 Single Arm Devils Press 50/35
10 Cal Bike
800m Run
10 reverse lunges @95/65
10 Wall Balls 20/14
10 Single Arm Devils Press 50/35
10 Cal Bike
600m Run
10 reverse lunges @95/65
10 Wall Balls 20/14
10 Single Arm Devils Press 50/35
10 Cal Bike
400m Run
10 reverse lunges @95/65
10 Wall Balls 20/14
10 Single Arm Devils Press 50/35
10 Cal Bike
200m Run
10 reverse lunges @95/65
10 Wall Balls 20/14
10 Single Arm Devils Press 50/35
10 Cal Bike
WARM UP
EMOTM 10:00:
1 wall walk
5 good mornings
SKILL
Handstand walking and pirouettes
*10:00 practice
WORKOUT OF THE DAY
“FUBAR”
Against a 23:00 clock:
5 minutes work + 1 minute rest:
35/30 calorie row
AMRAP in time remaining:
3 DB devil press
6 deadlift
9 wall ball
RX: (50/35) (185/135) (20/14)
55+: (35/25) (155/105) (20/14)
*Score is total number of rounds + reps. Pick up where you left off after each buy in interval.
FOUNDATIONS (X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
1 to 10 for time:
Wall ball
KB swing
Calorie ski
Box jump
WARM UP
10:00 tic tac toe
3 rounds:
10 push ups
10 calorie bike
SKILL
E2MOTM 10:00:
Max rep bench/floor press
RX: 3/4BW
Lv2: BW
WORKOUT OF THE DAY
10:00 max calorie bike
