WARM UP
10:00 handball
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time:
100 kb lunges
90 abmat situps
80 kb box step ups
70 ring rows
60 kb swings
50 burpees
Workouts
Friday 4/19
WARM UP
10:00 pizza delivery
For completion, any order:
10 cal bike
10 cal row
10 deadlift
10 wall ball
SKILL
N/A
WORKOUT OF THE DAY
“Work Harder”
EMOTM until 828 reps, alternating minutes/exercises with partner:
-
Bike for calories
-
Deadlift
-
Wall balls
-
Row for calories
-
Double unders
RX: (225/155) (20/14)
*Teams continue repeating the 5 minute sequence until 828 reps are reached. Score total time.
Thursday 4/18
WARM UP
EMOTM 10:00:
-
1 wall walk
-
10 front squat
SKILL
Handstand walking
*10:00 practice
WORKOUT OF THE DAY
5 rounds for time:
200 meter run
8 hang clean
8 shoulder to overhead
Foundations(X)
SKILL
Push press
5 x 5
WORKOUT
“Death by choice…”
Pick 2:
Kb swings
Db thrusters
Hollow rocks
Burpees
Wednesday 4/17
WARM UP
3 rounds:
5 prone handcuff drill
10 ring swings
10 snatch balance
SKILL
EMOTM 10:00:
-
1 skin the cat
-
3 snatch pull
WORKOUT OF THE DAY
75 snatch for time
RX: (95/65) (115/75) (135/95) (155/105) (185/125)
55+: (45/35) (75/55) (95/65) (115/75) (135/95)
Lv2: (135/95) (155/105) (185/125) (205/135) (225/155)
*Perform 15 at each weight before moving on. 15:00 time cap.
Foundations(X)
SKILL
Front squat
5 x 5
WORKOUT
3 rounds for time:
20 calorie bike
20 calorie ski
*15:00 time cap.
Tuesday 4/16
WARM UP
800 meter run
3 rounds:
10 ring rows
10 meter bear crawl
10 goblet squat
SKILL
N/A
WORKOUT OF THE DAY
“Murph Prep”
1 mile run buy in
10 rounds
5 pull up
5 push up
15 air squat
5 push up
1 mile run cash out
*40:00 time cap.
Monday 4/15
WARM UP
5:00 bike
3 rounds:
10 kip swings
10 good mornings
10 air squats
SKILL
EMOTM 10:00:
3 back squat @ 80% 1RM
WORKOUT OF THE DAY
12:00 AMRAP:
12 toes the bar
12 alternating db snatch
12 burpee over db
Foundations(X)
SKILL
Sumo deadlift
5 x 5
WORKOUT
20:00 AMRAP:
10 meter broad jump
20 hanging knee raise
30 walking lunges
*Score rounds + reps