WARM UP
27 squat drill
2 rounds:
10 snatch deadlift
10 muscle snatch
10 oh squat
10 meter slow low karioka right
10 meter slow low karioka left
SKILL
Snatch balance
5 x 3 for accuracy
WORKOUT OF THE DAY
15:00 AMRAP:
1 squat snatch
5 power clean
1 jerk
RX: (155/105)
55+: (135/95)
Lv2: (205/135)
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
EMOTM 30:00:
-
:30 AMRAP box jumps
-
:30 AMRAP ring rows
-
:30 AMRAP wall ball
-
:30 AMRAP burpee
-
:30 AMRAP abmat situps
*Score total reps completed
WARM UP
3 rounds:
10 calorie row
10 kip swings
10 piked push ups
SKILL
N/A
WORKOUT OF THE DAY
“Lazar Dukic”
For Time
3 Rounds of:
30 calorie Row
10 Bar Muscle-Ups
Rest 3 minutes
Then, 3 Rounds of:
30 calorie Row
15 Strict Handstand Push-Ups
Rest 3 minutes
Finally, 3 rounds of:
10 Bar Muscle-Ups
15 Strict Handstand Push-Ups
*Scale to pull up variations and HSPU variations. Score time to finish or total reps completed. 40:00 time cap.
DEKAFIT SIM
Time Cap 70 Min
500m Run
30 Reverse lunges 55/45
500m Run
500m Row
500m Run
20 Box Step Overs
500m Run
25 Sit Ups W/Med Ball 20/14
500m Run
500m Ski
500m Run
100m Farmers Carry 60/40
500m Run
25 Cal Bike
500m Run
20 Dball 0ver shoulder 60/40
500m Run
100m Sled Push 135/90
500m Run
20 RAM Burpees or single arm devils press 50/35
WARM UP
3 rounds:
10 pass throughs
10 figure eights
10 oh squats
10 kip swings
SKILL
EMOTM 10:00:
2 overhead squat
WORKOUT OF THE DAY
15:00 AMRAP:
20 wall balls
10 toes to bar
20 meter shuttle
*A completed shuttle run is 10 meters down and 10 meters back, and counts as 20 reps. Athletes must touch one hand down on every turn. Every round, add an additional 20 meter shuttle.
Foundations(X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
3 rounds for time with partner:
300 single unders
200 meter farmer carry
100 synchro mountain climbers
WARM UP
3 rounds:
10 meter bear crawl
10 meter high knees
10 meter butt kickers
2 wall walks
SKILL
Establish max time handstand hold
*Score time from kick up to kick down
WORKOUT OF THE DAY
For time:
1 mile run
100 shoulder to overhead
100 burpees
RX: (95/65)
55+: (75/55)
Lv2: (135/95)
*Partition any way. 30:00 time cap.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
20:00 AMRAP:
10 push ups
20 abmat situps
30 walking lunges
40 jumping jacks
