WARM UP
3 rounds:
10 ring swings
10 meter walking lunges
5 rope climb to standing
SKILL
EMOTM 10:00:
1 rope climb
WORKOUT OF THE DAY
15:00 AMRAP:
20 wall balls
5 bar muscle ups
20 medball lunges
5 ring muscle ups
RX: (20/14)
Lv2: (30/20)
*Score total repetitions.
Foundations(X)
SKILL
Handstand technique
*10:00 kick up practice
WORKOUT
3 rounds for time with partner:
100 meter bear crawl
100 meter crab walk
100 meter walking lunge
*20:00 time cap.
WARM UP
27 squat drill
3 rounds:
10 meter toy soldier
10 push ups
10 PVC pass throughs
SKILL
Ring skills, 10:00 practice:
Pick two:
-ring dips
-skin the cat
-ring muscle ups
-front roll to support
WORKOUT OF THE DAY
EMOTM 24:00:
-
5 back squat @ 70%
-
10 toes to bar
-
10 double DB push press
-
15 double DB Romanian deadlift
*DB weight should be same for push press and RDL. Score total reps completed.
Foundations(X)
SKILL
Sumo deadlift technique
5 x 5
WORKOUT
30:00 AMRAP:
400 meter run
100 single unders
50 bicycle crunches
25 burpees
*Score total reps completed.
WARM UP
10:00 dodgeball
SKILL
N/A
WORKOUT OF THE DAY
3 rounds for time:
1.5 mile bike
1000 meter ski
50 burpees
*Endurance effort. 40:00 time cap.
WARM UP
5:00 row
3 rounds:
5 clean pulls
5 muscle cleans
5 front squat
5 push press
SKILL
Power clean + hang squat clean + jerk
*10:00 build to heavy
WORKOUT OF THE DAY
“15.5”
27-21-15-9
Row for calories
Thrusters
RX: (95/65)
*Stimulus should be high intensity. Attempt large sets for thrusters and row at 80-90% effort. 12:00 time cap.
Foundations(X)
SKILL
Overhead squat technique
5 x 5
WORKOUT
10 to 1 for time:
Alternating DB snatch
Ski for calories
*15:00 time cap.
WARM UP
10:00 pizza delivery
*Every dropped pizza equals 5 air squats, 5 ring swings and 5 handstand kick ups
SKILL
Deadlift
10:00 build to working weight
WORKOUT OF THE DAY
“King Kong”
3 rounds for time:
1 deadlift
2 ring muscle ups
3 squat cleans
4 handstand pushups
RX: (455/230) (250/175)
*Athletes should not exceed 90% of 1RM when choosing barbell weights. 10:00 time cap.
