WARM UP
10:00 pizza delivery
*Every dropped pizza equals 5 air squats, 5 ring swings and 5 handstand kick ups
SKILL
Deadlift
10:00 build to working weight
WORKOUT OF THE DAY
“King Kong”
3 rounds for time:
1 deadlift
2 ring muscle ups
3 squat cleans
4 handstand pushups
RX: (455/230) (250/175)
*Athletes should not exceed 90% of 1RM when choosing barbell weights. 10:00 time cap.
WARM UP
3 rounds:
10 calorie bike
10 alternating lunges
10 kip swings
SKILL
Shoulder mobility
10:00 roll and stretch
WORKOUT OF THE DAY
For time:
10 bar muscle up
25 meter handstand walk
25 calorie bike
100 meter sandbag lunge
25 calorie bike
25 meter handstand walk
10 bar muscle up
*Scale bar muscle ups to hardest version of a pull up. Scale 25 meter handstand walk to 5 wall walks. 20:00 time cap.
Foundations(X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
For time with partner:
200 meter suitcase/oh carry
50 synchro box step ups
50 synchro burpees
50 synchro box step ups
200 meter suitcase/oh carry
*One partner carries object overhead while the other carries like a suitcase. Switch at any time. 30:00 time cap.
WARM UP
3 rounds:
10 air squats with 2 second pause in bottom
10 PVC Sots press
10 vertical jumps with soft landing
SKILL
Overhead squat
5 x 2 w/ 6 second eccentric (from rack)
WORKOUT OF THE DAY
EMOTM 20:00:
Snatch pull +
Mid hang snatch +
Low hang snatch
*Build to heavy. Score top weight.
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
5 rounds for max reps:
1:00 AMRAP jump rope
1:00 AMRAP bike calories
1:00 rest
*Credit 1 point per 10 jump ropes. Score total reps completed.
WARM UP
3 rounds:
10 good mornings
10 kip swings
10 burpees
SKILL
N/A
WORKOUT OF THE DAY
5 rounds for time:
800 meter run
30 kb swings
30 abmat situps
RX: (24kg/16kg)
Lv2: (32kg/24kg)
*Work may not be partitioned. 45:00 time cap.
WARM UP
5:00 empty sled push
3 rounds:
10 ring rows
10 hip bridges
SKILL
Glute ham raise
3 x 10
Rope climbs
3 x 1
*Scale using PVC pipes to support glute ham raise or reduce to GHD hip extension.
WORKOUT OF THE DAY
3 rounds for time:
100 meter sled push
25 pull ups
RX: (90/45)
*12:00 time cap.
Foundations(X)
SKILL
Split jerk technique
5 x 5
WORKOUT
Complete 8 tabata rounds for each exercise:
Lateral box step overs
Push ups
Kipping knee raises
Backwards bear crawl for distance.
WARM UP
3 rounds:
10 band pull aparts
10 hanging shrugs
10 push ups
10 goblet squats
SKILL
Pullovers
*10:00 practice
WORKOUT OF THE DAY
Against a 20:00 running clock…
E3MOTM 15:00:
1 strict press
5 push press
10 push jerk
15 zombie squat
Then
5:00 AMRAP distance farmers carry
RX: (115/75) (24kg/16kg)
55+: (95/65) (16kg/12kg)
Lv2: (135/95) (32kg/24kg)
*Coach athletes to cycle barbell smoothly. Zombie squats must be done with thumbs up. Complex does not need to be unbroken. Score total distance + total reps completed. (ex: 400 meteres + 150 reps = 550)
Foundations(X)
SKILL
Hang clean technique
5 x 5
WORKOUT
20:00 AMRAP:
1000 meter row
50 wall ball
30 ring rows
*Credit 100 points for the row. Score total reps completed.
