WARM UP
EMOTM 10:00:
Odd: 5 kb deadlift + 5 Russian kb swings + 5 push ups
Even: Roll lats and upper back
SKILL
Snatch pull
7 x 3
*Build to 110% 1RM
WORKOUT OF THE DAY
For time:
1 mile bike
10 pull ups
10 push ups
10 toes to bar
1 mile bike
20 pullups
20 push ups
20 toes to bar
1 mile bike
30 pull ups
30 push ups
30 toes to bar
*If not enough bikes, sub a 800 meter row. 22:00 time cap.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
20:00 AMRAP:
10 kb swings
10 wall ball
100 jump rope
*Add 2 swings, 2 wall ball, and 20 jumps every round. Score total reps completed.
WARM UP
10:00 pizza delivery
*Every time Abmat falls, perform 5 hanging shrugs, 5 push ups, and 5 air squats.
SKILL
Back/front hip circles
*10:00 practice
WORKOUT OF THE DAY
“Kalsu”
100 thrusters for time
*EMOTM including first minute, buy in with 5 burpees
RX: (135/95)
*Scale to weight where 5 unbroken reps are possible. 15:00 time cap.
Foundations(X)
SKILL
Strict pull up
3 x 10
WORKOUT
For time:
1000 meter row
Rest 1:00
2000 meter row
Rest 1:00
1000 meter row
ENDURANCE WOD
Rx 60 Min AMRAP SC 40 MIN
600m Run
2 Box Step Overs
2 Wall Balls
2 Ring Rows
2 Cal Bike
50m Sled Push 225/135
Add Every Round
2 Box Step Overs
2 Wall Balls
2 Ring Rows
2 Cal Bike
WARM UP
3 rounds:
10 meter toy soldier
10 meter walking lunge
10 meter duck walk karioka right
10 meter duck walk karioka left
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time with partner:
“Karen” + “Isabel” + “Grace”
150 wall balls
30 snatches
30 clean and jerks
RX: (20/14) (135/95)
*Athletes can share work any way, but must complete unpartitioned. 15:00 time cap.
WARM UP
3 x rolling 100 meter row
*Every meter +/- target equals 3 push ups
SKILL
N/A
WORKOUT OF THE DAY
“Joker and the Thief”
For time:
2000 meter row
100 bench/floor press
2000 meter row
RX: (3/4 BW)
Lv2: (BW)
*Every broken set of pressing, athlete must complete 15 air squats. 45:00 time cap.
Foundations(X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
EMOTM 20:00:
-
20 goblet squat
-
15 push ups
-
10 meter bear crawl
-
5 rope climb to standing
WARM UP
3 rounds:
10 vertical jump
10 meter broad jump (focus on landing in squat)
10 meter inch worm push up
SKILL
On a 20:00 clock:
EMOTM 10:00:
1 squat clean
*Build to heavy
E2MOTM 10:00:
1 squat clean
*Establish 1RM
WORKOUT OF THE DAY
3 rounds for time:
20 alternating DB snatch
10 meter handstand walk
1 rope climb
RX: (50/35)
Lv2: legless
*Sprint stimulus. Coach athletes to go unbroken on the DB snatches and scale HS walks to 5 wall walks. 8:00 time cap.
Foundations(X)
SKILL
Back squat
5 x 5
WORKOUT
30:00 AMRAP:
30 calorie bike
30 calorie row
30 calorie ski
800 meter run (80 reps)
*Score total calories and reps.
