Saturday 11/11

WARM UP

5:00 pizza delivery

SKILL

Athlete choice
10:00 practice

WORKOUT OF THE DAY

For time in team of 3 or more:
30 rope climbs
300 air squats
30 rope climbs
300 overhead lunges (45/35)

Friday 11/10

WARM UP

5 x rolling 100 meter row
*Every meter +/- 100 equals 1 kip swing, 1 push up, 1 air squat. Max penalty of 10.

SKILL

EMOTM 10:00
5 single leg kb deadlift right
5 single leg kb deadlift left

*Back leg may not touch ground

WORKOUT OF THE DAY

“Fran”
21-15-9
Thrusters
Pull ups

ANYWHEREX

SKILL

EMOTM 10:00
5 single leg kb deadlift right
5 single leg kb deadlift left

*Back leg may not touch ground

WORKOUT

20:00 AMRAP:
30 wall balls
30 burpees
500 meter row

Wednesday 11/8

WARM UP

3 rounds:
20 hollow rocks
200 meter run
10 hanging shrugs
200 meter run

SKILL

GHD situp
3 x 10-15

WORKOUT OF THE DAY

8 tabata rounds each exercise:
Ring rows
Goblet squats
Strict handstand push ups
Double unders

*Score is total reps completed

BARBELL

3 rounds:
10 meter knee pull
10 meter toy soldier
10 meter low spider crawl
:30 squat hold (oh or front)
10 sots press

A) EMOTM 10:00
High hang clean
Mid hang clean
Low hang clean

B) 15:00 build to heavy:
Clean lift off + power clean + low hang squat clean + jerk

C) Clean pulls
5 x 3 @ 100%+

D) Front squat
5 x 5

Tuesday 11/7

WARM UP

5:00 bike or row
3 rounds:
10 push ups
10 air squats
5 wall walks

SKILL

Headstand hold
5:00 practice
Handstand hold
5:00 practice

WORKOUT OF THE DAY

Against 3:00 clock:
2 ring muscle ups
4 hang squat clean
8 bar facing burpees

RX: (155/105)
55+: (105/75)
Lv2: (205/135)

*If successful, add 1 MU, 2 cleans, and 4 burpees and complete before 6:00. Continue in this pattern until failure to complete. Score is total reps.

ANYWHEREX

SKILL

Hang snatch technique
5 x 5

WORKOUT

5 rounds for distance:
1:00 lunge
1:00 bear crawl
1:00 duck walk
1:00 crab walk

*Score workout in total meters travelled

Monday 11/6

WARM UP

3 rounds:
10 meter broad jump
10 step ups w/ 5 second step down
10 overhead squats

SKILL

Muscle up progressions
10:00 practice

WORKOUT OF THE DAY

EMOTM 30:00
Minute 1-10: 5 Deadlift
Minute 10-20: 3 oh squat
Minute 20-30: 1 snatch

*Build to heaviest for each movement

ANYWHEREX

SKILL

Thruster technique
5 x 5

WORKOUT

2 rounds for time:
50 jumping pull ups
50 ice skaters
50 push ups
50 step overs

BARBELL

3 rounds:
10 meter knee pull
10 meter toy soldier
10 meter low spider crawl
:30 squat hold (oh or front)
10 sots press

A) EMOTM 10:00
High hang snatch
Mid hang snatch
Low hang snatch

B) 15:00 build to heavy:
Snatch lift off + power snatch + mid hang squat snatch

C) Snatch pulls
5 x 3 @ 100%+

D) Back squat
5 x 5