WARM UP
3 rounds:
10 deadlift
10 push ups
5 ring swings
5 wall walks
SKILL
Back squat
5 x 5
WORKOUT OF THE DAY
“Hele Chipper”
For time:
15 deadlifts
30 wall balls
15 handstand push ups
60 foot handstand walk
15 ring muscle ups
30 wall balls
15 deadlifts
RX: (315/215)
55+: (225/155)
*Scale HSPU to burpees and RMU to ring pull ups. 20:00 time cap.
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
Complete 8 tabata rounds for each exercise:
Calorie bike
Push ups
Toes to rings
Walking lunges
WARM UP
3 rounds:
5 hang cleans
5 strict press
5 kip swings
200 meter run
SKILL
Handstand walking
*10:00 practice
WORKOUT OF THE DAY
30:00 AMRAP:
800 meter run
10 hang clean
10 front squat
10 shoulder to overhead
400 meter run
10 toes to bar
10 pull ups
10 chest to bar
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*Score total repetitions.
Foundations(X)
SKILL
Overhead squat
5 x 5
WORKOUT
3 rounds for time:
1000 meter row
30 abmat situps
30 ring rows
WARM UP
3 rounds:
10 calorie bike
10 calorie row
10 push ups
SKILL
Bench/Floor Press
5 x 10
WORKOUT OF THE DAY
5 rounds for time:
20/16 calorie bike
20/16 calorie row
*Rest 2:00 between rounds. Sprint stimulus. Score total time.
WARM UP
3 rounds:
20 pvc snatch grip press
10 overhead squats
10 burpees
SKILL
Snatch balance
5 x 5
WORKOUT OF THE DAY
EMOTM 15:00:
-
1 rope climb
-
3 snatch
-
9 bar facing burpee
RX: (155/105)
55+: (115/75)
Lv2: (185/125) legless rope climb
Foundations(X)
SKILL
Front squat
5 x 5
WORKOUT
3 rounds for time:
400 meter run
30 jumping jacks
20 hanging knee raises
10 wall walks
