WARM UP
3 rounds:
10 ring swings
10 good mornings
10 hollow rocks
SKILL
Skin the cat
5 attempts
WORKOUT OF THE DAY
For time:
5 to 1
Dball to shoulder
Ring muscle up
into
50 to 10
Double unders
Abmat situps
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
1 mile assault bike sprint
WARM UP
5:00 bike or ski
3 rounds:
10 push ups
10 step back lunges
SKILL
EMOTM 7:00:
7 bench/floor press
RX: 3/4 BW
Lv2: BW
WORKOUT OF THE DAY
For time with partner:
400 meter DB lunge & DB overhead carry
RX: (50/35)
*Both athletes carry their own DB and work simultaneously. Switch movements when necessary.
SKILL
Split jerk technique
5 x 5
WORKOUT
EMOTM 12:00:
:20 max effort ski
*Score total meters accumulated
WARM UP
3 rounds:
10 calorie row
10 deadlift
10 push press
SKILL
N/A
WORKOUT OF THE DAY
For time:
2001 meter row
11 box jumps (30/24)
11 thrusters (135/95)
11 chest to bar pull ups
11 power cleans (135/95)
11 handstand push ups
11 kettlebell swings (32kg/24kg)
11 toes to bar
11 deadlifts (135/95)
11 jerks (135/95)
2001 meter row
*40:00 time cap.
WARM UP
Rock-Paper-Scissor WAR
3 rounds:
5 snatch pulls
5 snatch balance
5 overhead squats
5 power snatch
SKILL
Turkish Getups
5 x 2 each side
WORKOUT OF THE DAY
Lifters who Run/Runners who Lift
0-5:00:
Run 400 meters
Establish 1RM snatch
Rest 1:00
6-11:00 – For time:
10 squat cleans
400 meter run
RX: (185/125)
55+: (155/105)
Lv2: (245/165)
*11:00 time cap. Score heaviest weight for snatch and total for part B.
SKILL
Front squat
5 x 5
WORKOUT
EMOTM 20:00:
WARM UP
3 rounds:
10 air squats
10 Russian KB swings
3 rope climbs to standing
SKILL
Build to a heavy thruster from thee floor
*Score heaviest lift
WORKOUT OF THE DAY
“Burn Victim”
For time:
21 burpees over kettlebell
9 kb snatch
1 rope climb
15 burpees over kettlebell
15 kb snatch
2 rope climbs
9 burpees over kettlebell
21 kb snatch
3 rope climbs
RX: (24kg/16kg)
55+: (16kg/12kg)
Lv2: (32kg/24kg)
*Scale athletes to kettlebell swings instead of snatches. 3 to 1 rope climbs to standing. 15:00 time cap.