WARM UP
3 rounds:
10 calorie bike
10 calorie row
10 push ups
SKILL
Bench/Floor Press
5 x 10
WORKOUT OF THE DAY
5 rounds for time:
20/16 calorie bike
20/16 calorie row
*Rest 2:00 between rounds. Sprint stimulus. Score total time.
WARM UP
3 rounds:
20 pvc snatch grip press
10 overhead squats
10 burpees
SKILL
Snatch balance
5 x 5
WORKOUT OF THE DAY
EMOTM 15:00:
-
1 rope climb
-
3 snatch
-
9 bar facing burpee
RX: (155/105)
55+: (115/75)
Lv2: (185/125) legless rope climb
Foundations(X)
SKILL
Front squat
5 x 5
WORKOUT
3 rounds for time:
400 meter run
30 jumping jacks
20 hanging knee raises
10 wall walks
WARM UP
5:00 single unders
3 rounds:
10 meter walking lunge
10 meter forward walk with hip circle
10 meter backward walk with hip circle
10 hip bridges
SKILL
Crossover single unders
*10:00 practice
WORKOUT OF THE DAY
20:00 to build to 1RM back squat
Foundations(X)
SKILL
Kipping pull up technique
*10:00 practice
WORKOUT
For time:
2000 meter row
50 burpees
1000 meter row
*20:00 time cap.
WARM UP
10:00 pizza delivery
3 rounds:
3 clean pull
3 muscle clean
3 power clean
3 front squat
3 squat clean
SKILL
EMOTM 10:00:
1 squat clean
WORKOUT OF THE DAY
20:00 AMRAP:
5 right arm db complex (hang snatch + push press)
5 left arm db complex (hang snatch + push press)
10 toes to rings
10 alternating db cossack squat (goblet)
RX: (50/35)
55+: (40/30)
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
“Death by bike calorie”
*Complete 1 additional calorie until failure to suceed. Score total calories completed, must reset monitor each minute.
