WARM UP
3 rounds:
10 push ups
10 meter broad jump
10 hanging shrugs
10 burpees
10 meter broad jump
10 hanging shrugs
10 burpees
SKILL
Ring dips
5 x 5 low dip with pause
5 x 5 low dip with pause
WORKOUT OF THE DAY
For time:
50 floor press
50 box jump overs
50 toes to bar
50 calorie bike
50 burpee
50 box jump overs
50 toes to bar
50 calorie bike
50 burpee
RX: (135/95)
55+: (95/65)
Lv2: (185/135)
55+: (95/65)
Lv2: (185/135)
*22:00 time cap.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
For time with partner:
2000 meter ski
200 double unders
2000 meter row
200 double unders
2000 meter row
*Must be completed in order, one athlete working at a time.
BARBELL CLUB
3 rounds barbell warm up
A) Mid hang clean pull + mid hang clean
5 x 2
Power clean & jerk10 x 1
C) Deficit deadlift
5 x 5
D) Strict press
5 x 5