WARM UP
3 rounds:
10 meter walking lunge
10 meter toy soldiers
10 kip swings
5:00 front rack and ankle mobility
SKILL
EMOTM 10:00:
5 front squat @ 70% 1RM
WORKOUT OF THE DAY
15:00 AMRAP:
5 DB shoulder to overhead rt
5 DB shoulder to overhead lt
10 DB hang snatch rt
10 DB hang snatch lt
20 alternating DB box step overs
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
30:00 AMRAP:
500 meter ski
50 meter broad jump
50 meter bear crawl
WARM UP
For completion:
400 meter run
10 ring rows
10 push ups
10 air squats
SKILL
N/A
WORKOUT OF THE DAY
“Murph Prep”
800 meter run
40 pull ups
800 push ups
120 air squats
800 meter run
40 pull ups
80 push ups
120 squats
800 meter run
*Partition calisthenics any way. 45:00 time cap.
WARM UP
5:00 jump rope
3 rounds:
10 meter lateral shuffle left
10 meter lateral shuffle right
10 push ups
10 sprinter lunge with rotation
SKILL
Bench press
5 x 8
WORKOUT OF THE DAY
For time with partner:
1 mile farmer carry
1 mile sandbag carry
*Teammates share all work, must travel together for entire 2 mile distance. 30:00 time cap.
WARM UP
5:00 quadrapedal movement
3 rounds:
10 deadlift
10 muscle clean
10 push press
SKILL
EMOTM 10:00:
1 clean + 1 hang squat clean + 1 jerk
*Start light and build to medium.
WORKOUT OF THE DAY
10:00 AMRAP:
10 clean and jerk, weight 1
1 minute rest
10 clean and jerk, weight 2
1 minute rest
10 clean and jerk, weight 3
1 minute rest
AMRAP clean and jerk, weight 4
RX: (135/85) (185/125) (225/155) (245/165)
55+: (115/75) (135/95) (155/105) (185/125)
*Score total reps completed.
Foundations(X)
SKILL
Front squat
5 x 5
WORKOUT
For time:
2 mile bike
2000 meter row
