Workouts

Wednesday 11/12

WARM UP
EMOM 9:00:
1) 10 kip swings + 10 ring rows
2) 10 banded pull aparts + 10 push ups
3) 10 down dog to up dog
SKILL
Bar muscle up progression:
-straight arm press downs
-banded assist
WORKOUT OF THE DAY
EMOM 20:00:
1) 10 push press
2) 15 bent row
3) 20 abmat situps
4) Rest
RX: (115/75)
55+: (95/65)
Lv2: (135/95)

Foundations(X)

SKILL
Back squat
5 x 5
WORKOUT
20:00 AMRAP:
10 wall walks
20 meter walking lunge
30 hanging knee raises
*Score total reps completed.

Tuesday 11/11

WARM UP
5:00 roll calves and hips
3 rounds:
10 lunges
10 meter toy soldiers
SKILL
N/A
WORKOUT OF THE DAY
“Chad”
1000 step ups for time
RX: (20 inches)
*Wear vest or ruck sack if you have one.

Monday 11/10

WARM UP
5:00 skipping rope
3 rounds:
10 burpees
10 medball squats
10 meter lunge and twist
SKILL
EMOM 10:00:
1 rope climb from seated start
WORKOUT OF THE DAY
18:00 AMRAP:
200 meter run
20 wall ball
10 devils press
RX: (20/14) (50/35)

Foundations(X)

SKILL
Deadlift
5 x 5
WORKOUT
10 to 1 for time:
Burpee
Ring row
Hollow rock
Kip swing
*20:00 time cap.

Sunday 11/9

HYROX DOUBLES SIM
90 min Time Cap

With a partner

Must stay together on the runs
Split station work any way- you go i go


1000m Run
1000m Ski
1000m Run
50m Sled Push 360/225
1000m Run
50m Sled Pull 225/180
1000m Run
80m Burpee Broad Jump
1000m run
1000m row
1000m run
200m farmers carry 24/16kg
1000m run
100m walking lunge 45/25 sandbag
1000m run
100 wall balls 14/10

Saturday 11/8

WARM UP
5:00 skipping rope
3 rounds:
10 step ups
10 medball squats
10 kip swings
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
“Filthy Fifty”

50 box jumps
50 jumping pull ups
50 kb swings (16kg)
50 lunges
50 push press (45)
50 knees to elbows
50 back extensions/supermans
50 wall balls
50 burpees
50 double unders
*30:00 time cap.

Friday 11/7

WARM UP
10:00 handball
SKILL
N/A
WORKOUT OF THE DAY
WTF #3
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