WARM UP
3 rounds:
50 single unders
5 hang cleans
5 push jerk
SKILL
3:00 AMRAP:
10 calorie bike
50 double unders
AMRAP clean and jerk
RX: (165/115)
55+: (135/95)
Lv2: (205/135)
*These are intended to be higher intensity efforts with athletes spending roughly half the time on the bike/double under buy in, and half the time on the AMRAP. Scale double unders 1:1 (50 single unders).
WORKOUT OF THE DAY
For time:
800 meter run
1 rope climb
2 ring muscle up
3 HSPU
4 front squat
5 hang clean
6 deadlift
400 meter run
6 deadlift
5 hang clean
4 front squat
3 HSPU
2 ring muscle up
1 rope climb
800 meter run
RX: (185/125)
55+: (155/105)
Lv2: (225/155)
*Scale RMU to something on the rings (dips, pull ups, turnovers, band assist). 20:00 time cap.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
“Karen”
150 wall balls for time
RX: (20/14)
WARM UP
3 rounds:
2 wall walks
10 meter walking lunge
10 push press
SKILL
For time:
10 foot handstand walk forward
10 foot handstand walk backward
20 foot handstand walk forward
20 foot handstand walk backward
30 foot handstand walk forward
30 foot handstand walk backward
Lv2: unbroken sections
WORKOUT OF THE DAY
10 to 1 for load:
Push press
Barbell lunge (each leg)
*Barbell can be held in front or back rack position. Score heaviest weights for both exercises.
Foundations(X)
SKILL
Back squat
5 x 5
WORKOUT
15:00 AMRAP:
2 pull ups
4 push ups
6 air squats
*Every round add 2 pull ups, 4 push ups, and 6 air squats. Score total reps completed.
WARM UP
3 rounds:
3 clean pull
3 muscle clean
3 power clean
3 front squat
3 push press
3 push jerk
SKILL
15:00 build to heavy clean and jerk
*Score heaviest lift.
WORKOUT OF THE DAY
“The Chief”
5 rounds for max reps:
3:00 AMRAP/1:00 rest:
3 power cleans
6 push ups
9 air squats
RX: (135/95)
*Resume AMRAP where left off. Score total reps.
WARM UP
10:00 crab soccer
3 rounds:
10 push ups
10 good mornings
SKILL
EMOTM 20:00:
-
10 db bench press
-
20 kb swing
-
5 barbell strict press
-
20 abmat situps w/medball
*Do all rounds at same weights. Large classes start at different stations and share equipment.
WORKOUT OF THE DAY
100 wall balls for time
*EMOTM including first minute, buy in with 5 handstand push ups. 10:00 time cap.
Foundations(X)
SKILL
Hip mobility
WORKOUT
5 mile bike for time
WARM UP
5:00 bike
3 rounds:
10 lateral leg swings each side
10 ghd hip extension
10 ring rows
SKILL
EMOTM 10:00:
1 rope climb
*Standing start. No jumps
WORKOUT OF THE DAY
5 rounds for time with partner:
10 deadlifts
20 toes to bar
1/2 mile bike
RX: (315/215)
55+: (275/185)
Lv2: (405/285)
*One partner working at a time, share work any way. 25:00 time cap.
Foundations(X)
SKILL
Front squat
5 x 5
WORKOUT
5 rounds, not for time:
10 deadlift
10 db row each arm
10 db thruster
