WARM UP
10:00 pizza delivery
3 rounds:
3 rope climbs to standing
10 oh squats
SKILL
EMOTM 10:00:
1 rope climb
WORKOUT OF THE DAY
12:00 AMRAP:
10 overhead squats
10 bar facing burpees
*Add 2 reps per exercise per round. Score total reps completed.
Foundations(X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
3 rounds for time:
400 meter run
20 box jumps
20 kip swings
*15:00 time cap.
WARM UP
3 x rolling 100 meter row
*Every meter +/- target equals 2 burpees. If athletes hit 100 meter exactly, coach does 5 burpees.
SKILL
Bench/floor press
5 x 7
WORKOUT OF THE DAY
For time:
5 x 500 meter row
into
5 x 500 meter ski
*Rest 1:00 between all intervals. Score total time.
WARM UP
EMOTM 5:00:
:30 squat therapy
5:00 roll and stretch
-lats, hips, and ankles
SKILL
Snatch balance
5 x 5 for speed under the bar
WORKOUT OF THE DAY
EMOTM 20:00:
1 hang snatch
*Build to heaviest lift.
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
EMOTM 15:00:
-
10 alternating cossack squats
-
15 push ups
-
20 ring rows
WARM UP
5:00 bike
3 rounds:
10 ring swings
10 good mornings
10 push ups
SKILL
Push press
5 x 3
WORKOUT OF THE DAY
A) EMOTM 10:00:
1 unbroken set of ring muscle ups
B) At 11:00 perform for time:
50 calorie bike
50 deadlift
RX: (225/155)
55+: (205/135)
Lv2: (275/185)
*Scale RMU to ring pull ups or ring dips. Score total ring muscle ups and time to finish part B. 20:00 time cap.
Foundations(X)
SKILL
Push press
5 x 3
WORKOUT
5 rounds for time with partner:
10 synchro kb swings
10 synchro burpees
10 synchro kb lunges
200 meter sled push (shared)
*Score total time. 20:00 time cap.
WARM UP
3 rounds:
200 meter run
10 deadlift
10 air squats
SKILL
N/A
WORKOUT OF THE DAY
3 rounds for time:
800 meter run
21-15-9
Power clean
Wall ball
RX: (95/65)
55+: (75/55)
Lv2: (135/95)
*Endurance effort. 21-15-9 must be completed each round before going on next 800 meter run. Coach athletes not to go out too hot on the first round and to break up the power cleans early and often. Wall ball can be done unbroken if preferred. 40:00 time cap.
ENDURANCE WOD
Rx – 70 Min Time Cap
2k Row
3 Rounds of
600m Run
15 Kb Swings 53/35
20 Ring Rows
25 Box Step Overs
2K Ski
3 Rounds of
600m Run
20m Walking Lunge W/ Kb 53/35
20 Push Ups
10 Burpee Over Box
3 Mile Bike
3 Rounds of
600m
20 Kb Squats 53/35
10 Burpee Pull Ups
20 Wall Balls 20/14
Sc – 45 Min Time Cap
1k Row
2 Rounds of
400m Run
15 Kb Swings 53/35
20 Ring Rows
25 Box Step Overs
1K Ski
2 Rounds of
400m Run
20m Walking Lunge W/ Kb 53/35
20 Push Ups
10 Burpee Over Box
1.5 Mile Bike
2 Rounds of
400m
20 Kb Squats
10 Burpee Pull Ups
20 Wall Balls 20/14
