Workouts

Tuesday 5/27

WARM UP

3 rounds:

10 calorie bike

10 calorie row

10 meter toy soldiers

10 meter lunge and twist

SKILL

Post “Murph” mobility

*10:00 roll and stretch

WORKOUT OF THE DAY

EMOTM 20:00:

1) 12/10 calorie row

2) 20 deadlift

3) 12/10 calorie bike

4) 20 push press

5) Rest

RX: (75/55)

Lv2: (95/65)

Monday 5/26

“Murph”

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Rx 50 Min AMRAP

800m Run
15 Goblet Squats 24kg/16kg
15 Kb Swings 24kg/16kg
15 Push Ups
15 Ring Rows
15 Box Step Overs
500m Row

Rx 35 Min AMRAP

400m Run
10 Goblet Squats 24kg/16kg
10 Kb Swings 24kg/16kg
10 Push Ups
10 Ring Rows
10 Box Step Overs
250m Row

Saturday 5/24

WARM UP

3 rounds:

10 deadlift

10 muscle clean

10 push press

200 meter run

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

“Partner DT”

5 rounds for time:

24 deadlift

18 hang clean

12 shoulder to overhead

RX: (155/105)

*Partners share all work as they need to. 20:00 time cap.

Friday 5/23

WARM UP

10:00 crab soccer

SKILL

EMOTM 10:00:

5-10 meter handstand walk

*Encourage athletes to vary distances and styles of walking. Include lateral, backward, and pirouettes. Substitute wall walks if needed.

WORKOUT OF THE DAY

30 Dball to shoulder for time

RX: (100/80)

Lv2: (150/100)

*Athletes must show control at the top of each rep by rmoving one arm. 7:00 time cap.

CORE

5 rounds for completion:

20 Russian twist

20 toes to rings

20 GHD hip extensions

20 hollow rocks

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

For time:

400 meter sled push

200 meter farmer carry

100 meter walking lunge

50 meter bear crawl

*20:00 time cap.

Thursday 5/22

WARM UP

5:00 bike

3 rounds:

10 front squat

10 ring row

10 push up

SKILL

Bench/Floor press

6 x 3

*Build to heavy

WORKOUT OF THE DAY

E3MOTM 18:00:

15 thrusters

15 pull ups

RX: (95/65) (115/75) (135/95)

55+: (75/55) (95/65) (115/75)

Lv2: (115/75) (135/95) (155/105)

*Complete 2 rounds at each weight. Score total reps completed

Foundations(X)

SKILL

Push jerk

5 x 5

WORKOUT

“Jackie”

For time:

1000 meter row

50 empty bar thrusters

30 pull ups

*Scale pull ups to jumping pull ups or ring rows. 15:00 time cap.