WARM UP
3 x rolling 200 meter row
*Every meter +/- target, athlete performs :10 air squat therapy
SKILL
Back squat
5, 4, 3, 3, 3, 2, 2, 2, 1, 1, 1
*Build to heavy.
WORKOUT OF THE DAY
1 round fight gone bad for max reps:
1:00 wall ball (20/14)
1:00 sumo deadlift high pull (75/55)
1:00 box jump (20)
1:00 push press (75/55)
1:00 row for calories
*This is a sprint stimulus. Coach athletes to sell out on every minute to maximize their numbers. Score total repetitions.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
20:00 AMRAP:
10 ring rows
20 alternating Cossack squats
30 meter bear crawl
40 single unders
*Score total reps completed.
WARM UP
EMOTM 10:00:
-
:30 run in place
-
:30 handstand shoulder taps
SKILL
E2MOTM 10:00:
5 push press @ 70% 1RM
*Warm up to working weight before EMOM starts.
WORKOUT OF THE DAY
For time:
800 meter run
Rest 2:00
400 meter run
Rest 2:00
800 meter run
Rest 2:00
400 meter run
Rest 2:00
800 meter run
*Athletes must rest the entire interval. Push the runs each set. Score total time. 30:00 cap.
WARM UP
5:00 ski or row
3 rounds:
5 ring dips with pause in bottom
10 burpees
15 kip swings
SKILL
Front roll to support (rings)
*10:00 practice
WORKOUT OF THE DAY
CFG Masters Event 8
8 rounds for time:
8 bar facing burpees
8 toes to bar
1 clean
RX: (225/155)
55+: (205/135)
Lv2: (245/165)
*Coach athletes to break up sets and save grip on t2b if it’s not a strength. 12:00 time cap.
Foundations(X)
SKILL
Front squat
5 x 5
WORKOUT
For time, partition any way:
100 wall ball
50 burpees
25 rope climb to standing
*20:00 time cap.
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.
Foundations(X)
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.
