WARM UP
3 rounds:
10 air squats
3 rope climb to standing
10 meter walking toy soldier
10 alternating sprinters lunge
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time:
20 front squat
5 rope climbs
20 meter handstand walk
5 rope climbs
20 deadlift
5 rope climbs
RX: (185/125) (24/20)
55+: (135/95) (24/20)
Lv2: (225/155) (30/24)
*Sub 10 wall walks for handstand walks. 15:00 time cap.
WARM UP
EMOTM 10:00:
3 clean pull
3 power clean
5 kip swings
SKILL
15:00 build to heavy clean and jerk
*Score heaviest lift
WORKOUT OF THE DAY
12:00 AMRAP:
8 toes to bar
12 power clean
16 calorie row
RX: (155/105)
55+: (115/75)
FOUNDATIONS (X)
SKILL
Strict press
5 x 5
WORKOUT
5k ski for time
WARM UP
10:00 pizza delivery
SKILL
10:00 shoulder mobility
-roll and stretch lats/traps
-partner stretch for internal rotation
WORKOUT OF THE DAY
EMOTM 24:00:
-
8 push press
-
8 bent rows
-
16 abmat/GHD situps
-
32 double unders
RX: (135/95)
55+: (95/65)
Lv2: (185/125)
FOUNDATIONS (X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
Complete 8 tabata rounds for each:
Ball slams
Bear crawls for distance
Push ups
Step ups
*Score total reps for each movement.
WARM UP
3 rounds:
10 calorie bike
10 push ups
50 single unders
SKILL
EMOTM 10:00:
10-30 double unders
WORKOUT OF THE DAY
8 rounds for time with partner:
15/12 calorie bike
12 db walking lunges
9 ring dips
6 alternating db snatches
RX: (50/35)
*Partners alternate after each round, so each athlete does 4 total rounds.
FOUNDATIONS (X)
SKILL
Deadlift
5 x 5
WORKOUT
20:00 AMRAP:
20 abmat situps
20 kb swings
200 meter run
