Friday 10/20

WARM UP

3 rounds:
10 air squats
10 push ups
10 kip swings
20 jumping jacks

SKILL

Shoulder mobility
10:00 roll and stretch

WORKOUT OF THE DAY

20:00 cap:

100 wall balls
100 ring rows
100 double unders
100 kb swings

*At 3:00 mark, athletes perform 10 burpees and resume workout. At 6:00 mark, athletes perform 10 toes to bar and resume workout. At 9:00 mark, athletes perform 200 meter run and resume workout. At 12:00 mark, athletes perform 1 rope climb and resume workout. At 15:00 mark, athletes perform 10 walking lunges and resume workout. At 18:00 mark, athletes perform 10 ring rows and complete workout.

Thursday 10/19

WARM UP

Accumulate 1:00 in overhead squat
3 rounds:
10 meter inch worm push ups
10 meter duck walk

SKILL

Double unders
10:00 practice

WORKOUT OF THE DAY

20:00 AMRAP:
15 bar facing burpees
30 snatches
15 bar facing burpees
30 snatches
15 bar facing burpees
30 snatches
15 bar facing burpees
AMRAP snatches

RX: (75/55) (95/65) (135/95) (185/125)
55+: (45/35) (75/55) (95/65) (115/75)
Lv2: (95/65) (135/95) (185/125) (215/145)

ANYWHEREX

SKILL

Rope climb technique
10:00 practice

WORKOUT

8 x tabata rounds for each exercise:
Mountain climbers
Lateral step ups
Knees to elbows
Tuck jumps

Wednesday 10/18

WARM UP

5:00 group volleyball

SKILL

Lateral handstand walking
10:00 practice

WORKOUT OF THE DAY

4 rounds for time:
400 meter run
500 meter row

BARBELL

2 rounds barbell warm up
1:00 in front squat
3 x 10 sots press

A) Clean pull
3 x 3
B) Power clean + jerk
5 x 1
C) High hang squat clean + jerk
5 x 1
D) Front squat
3 x 5

Tuesday 10/17

WARM UP

EMOTM 10:00
5 knees to elbows
5 burpees

SKILL

Split jerk
5 x 1

WORKOUT OF THE DAY

12:00 AMRAP:
4 rope climbs
8 deadlifts
12 ring muscle ups
16 deadlifts

RX: (275/185)
55+: (185/125)
Lv2: (315/205)

*Scale muscle ups to 3 pull ups + 3 ring dips

ANYWHEREX

SKILL

Split jerk technique
5 x 5

WORKOUT

3 rounds for total reps:
1:00 walking lunges
1:00 rope slams
1:00 push ups
1:00 abmat situps

Monday 10/16

WARM UP

800 meter run
3 rounds:
10 meter toy soldiers
10 ring rows
10 meter walking lunge

SKILL

Ring muscle up technique
10:00 practice

WORKOUT OF THE DAY

10:00 time cap:
21-15-9
Calorie assault bike
Pull ups

Lv2: c2b pull ups

For completion:
100 hollow rocks
30 GHD hip extensions

ANYWHEREX

SKILL

Front squat technique
5 x 5

WORKOUT

For time with partner:
1 mile medball carry
100 standing medball partner twists
400 meter medball carry

BARBELL

2 rounds barbell warm up
1:00 in overhead squat
3 x 10 sots press

A) Snatch pull
3 x 3
B) Power snatch + oh squat
5 x 1
C) High hang squat snatch
5 x 1
D) High bar back squat
3 x 5