Workouts

Thursday 10/22

WARM UP

3 rounds:

10 meter toe walk

10 meter heel walk

10 meter toy soldiers

10 GSITW

SKILL

N/A

WORKOUT OF THE DAY

Chad Prep

30:00 AMRAP:

50 alternating box step ups

10 burpees

1 rope climb

RX: 20″ box for everyone

KEYS TO THE WORKOUT:

-Aim for a 20-25 step up per minute pace

-Stimulus is low to moderate intensity

-Burpees should be methodical

-Wear weight vest if available

Wednesday 10/21

WARM UP

5:00 roll and stretch

*Target shoulders and ankles

EMOM 5:00:

:30 wall facing squat therapy

SKILL

EMOM 15:00:

1 power snatch + 1 hang snatch + 1 oh squat

*Perform all sets at 70-72% 1RM. Build on previous week if possible.

WORKOUT OF THE DAY

2:00 work/3:00 rest x 4 rounds:

20 chest to bar pullups

AMRAP calorie ski

*Scale to pullups or ring rows where needed. Score total calories completed.

KEYS TO THE WORKOUT:

-Sprint stimulus, so hammer the ski each round.

-Try to go as unbroken as possible on the pullups

-Don’t tear your hands.

Hybrid

SKILL

Push press

5 x 5

WORKOUT

Death by wall ball and lunges

Minute 1: 1 wall ball

Minute 2: 2 lunges

Minute 3: 3 wall ball

Minute 4: 4 lunges

….etc.

*Continue with this pattern until failure to complete the work in the prescribe minute. Score total reps completed.

Tuesday 10/20

WARM UP

5:00 bike

2 rounds:

200 meter run

2 wall walks

10 empty bar thrusters

SKILL

EMOM 10:00:

3 wall facing hspu

*Build on volume from previous week.

WORKOUT OF THE DAY

Glory Days #1

Part A)

5:00 AMRAP clusters

-rest 5:00-

Part B)

400 meter farmers carry

800 meter run

RX: (165/110) (24kg/16kg)

50+: (135/95) (24kg/16kg)

SC: (95/65) (16kg/12kg)

*Score separately. Part A is total reps completed. Part B is total time. 30:00 time cap for entire workout.

KEYS TO WORKOUT:

-Reccommend singles on the clusters

-Bursts of effort on the farmers carry instead of grinding it out

-Finish strong on the run

Hybrid

SKILL

Deadlift

5 x 5

WORKOUT

20:00 AMRAP:

20 meters bear crawl

20 meters crab walk

20 meters burpee broad jump

200 meters run

*Score total reps completed.

Monday 10/19

WARM UP

3 x rolling 200 meter row. Every meter +/- target equals 2 air squats with reach and 2 kip swings

SKILL

Back squat

5-5-4-4-3-3

*Build to heavy for the day. Plan to increase loading in weeks to come.

WORKOUT OF THE DAY

3 rounds for time:

500 meter row

5-10-15 (toe to bar + bar muscle up)

*1 rep = 1 toe to bar + 1 bar muscle up. This 1+1 sequence must be done connected, i.e. cannot do toe to bar, drop, then bar muscle up. Athletes may drop between bar muscle up and next toe to bar, however. 12:00 time cap.

KEYS TO THE WORKOUT:

-Be cautious on the rower–don’t burn out your upper body.

-Avoid no reps on the pull up bar.

Hybrid

SKILL

Back squat

5, 5, 4, 4, 3, 3

WORKOUT

EMOM 20:00:

1) 20 alternating plank shoulder taps

2) 20 ring rows

3) 10 hand release push ups

4) 10 alternating Cossack squats

*Score total work completed.

Sunday 10/18

Half Hyrox SIM
TC 75 MIN

500m Run
500m Ski
500m Run
50m Sled Push 360/225
500m Run
50m Sled Pull 225/180
500m Run
40m Burpee Broad Jump
500m run
500m row
500m run
100m farmers carry 24/16kg
500m run
50m walking lunge 45/25 sandbag
500m run
50 wall balls 14/10

Saturday 10/17

WARM UP

10:00 pizza delivery

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

EMOM 20:00:

1) 10 DB Bulgarian split squats

2) 10 DB strict press

3) 10 alternating DB Cossack squats

4) 10 push ups on DBs