WARM UP
400 meter run
3 rounds:
3 clean pull
3 muscle clean
3 power clean
3 front squat
SKILL
Power clean + hang squat clean
5 x 1, building to WOD weight
WORKOUT OF THE DAY
4 rounds for time:
800 meter run
3 rope climbs
6 squat cleans
RX: (185/125)
55+: (135/95)
Lv2: (225/155)
*Rest 3:00 after rd 1, 2:00 after rd 2, and 1:00 after rd 3. Score is total time. 36:00 time cap.
Foundations(X)
SKILL
Bench/floor press
5 x 5
WORKOUT
10 rounds for time:
10 calorie bike
1:00 rest
*Score total time.
WARM UP
5:00 row
3 rounds:
10 empty bar deadlift
10 hanging shrugs
10 kip swings
SKILL
EMOTM 20:00:
-
5 deadlift
-
20 alternating gorilla row
-
5 push press
-
10 ring rows
*Athletes should be building to heavy on the deadlift and the push press. Form groups of up to 4 and start at different stations.
WORKOUT OF THE DAY
21-15-9
Burpee over box
Toes to bar
*Sprint stimulus. Athletes may get over box any way. 8:00 time cap.
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
E4MOTM 20:00:
200 meter medball carry
20 wall ball
ENDURANCE WOD
RX 75 Min CAP
Buy in
2-mile run
1.5K Row
1.5K Ski
4 Mile Bike
Partition anyway – done in any order
10 Rounds of
400m run
15-box step-overs
15 Push Ups
15 ring rows
15 Deadlifts 95/95
Sc 50 Min CAP
Buy in
1-mile run
500m Row
500m Ski
2 Mile Bike
Partition anyway – done in any order
10 Rounds of
200m run
10-box step-overs
10 Push Ups
10 ring rows
10 Deadlifts 95/95
WARM UP
3 rounds:
10 meter walking lunge
10 meter bear crawl
10 meter toy soldier
5 rope climbs to standing
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
10:00 AMRAP:
2 rope climbs
10 kb cleans (5+5)
20 meter kb lunge
10:00 AMRAP:
2 dballs to shoulder
10 kb snatches (5+5)
20 meter handstand walk
10:00 AMRAP:
2 pull overs
10 kb shoulder to overhead (5+5)
20 meter broad jump
RX: (24kg/16kg)
*Score total reps completed.
WARM UP
3 rounds:
3 deadlift
3 clean pull
3 muscle clean
3 front squat
3 jerk
*Add weight each round.
SKILL
EMOTM 10:00:
5 meter handstand walk
*If athletes cannot walk yet, practice rolling off the wall from a wall walk each minute.
WORKOUT OF THE DAY
E2MOTM 20:00, building to heaviest:
1 power clean
2 hang squat cleans
1 jerk
*Start light and build throughout the EMOM. Score heaviest load.
Foundations(X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
Death by db thruster
*Perform one additional repetition every minute until failure to complete.
WARM UP
10:00 PVC circle game
*Coach dictates out loud which direction to rotate, giving no warning. Last athlete with a PVC wins. When out of game, athletes must be performing slow air squats, push ups, or ring rows.
SKILL
Pullovers
*10:00 practice
WORKOUT OF THE DAY
15:00 AMRAP with partner:
10 back squats
10 handstand push ups
RX: (185/125)
55+: (155/105)
Lv2: (225/155)
*Partners must alternate after completed rounds. Squats can be taken from the rack if necessary. Scale HSPU to piked push ups or abmats. Score total reps completed.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
5k row for time
*Every 1000 meters athlete must get off the rower and run 200 meters.
