Workouts

Tuesday 10/15

WARM UP

5:00 bike

27 squat drill

3 rounds:

10 alternating cossack squat

:30 squat therapy

:30 wall handstand hold

SKILL

KB windmill

5 x 5 each side

WORKOUT OF THE DAY

Back squat

7 x 3, building to heaviest

*After every round complete 10 DB bench and 20 hollow rocks. Score heaviest successful overhead squat set.

Foundations(X)

SKILL

Bench/floor press

5 x 5

WORKOUT

3 rounds for time:

400 meter run

30 burpees

30 wall balls

*24:00 time cap.

Monday 10/14

WARM UP

5:00 single unders

3 rounds:

10 good mornings

10 kip swings

10 push press

SKILL

Pullovers

*10:00 practice

WORKOUT OF THE DAY

E3MOTM 21:00:

500 meter row

21 deadlift + 21 toes to bar

500 meter ski

15 power clean + 15 pull ups

400 meter run

9 shoulder to overhead + 9 bar muscle up

AMRAP double unders

RX: (155/105)

55+: (135/95)

Lv2: (185/125)

*Athletes must complete work within 3:00 window to advance to next interval. Coach athletes to find 7/10 effort on first few rounds to try and conserve energy. Score total work completed.

Foundations(X)

SKILL

Alternating Cossack squats

3 x 20

*Add kb if necessary

WORKOUT

30-25-20-15-10

Calorie bike

Box step overs

Box push ups

*20:00 time cap.

Sunday 10/13

ENDURANCE WOD

RX 60 Min EMOM / SC 42 Min

200m Run / 100m Sc
10 box step over
10 Sit Ups W/Med Ball 20/14
5 RAM Burpees / Devils Press 50/35
10/8 Cal Bike
10 Dball Over shoulder 60/40

Saturday 10/12

WARM UP

10:00 pizza delivery

*Every drop equals 3 muscle snatch and 3 overhead squat

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

For time with partner:

75 snatches

15 rope climbs

30 snatches

5 rope climbs

10 snatches

RX: (75/55) (135/95) (155/105)

Lv2: (75/55) (135/95) (185/125)

*1 bar per team (unless co-ed), with only one athlete working at a time. 15:00 time cap.

Friday 10/11

WARM UP

3 rounds:

400 meter run

10 rings swings

10 meter walking lunge

SKILL

5 rounds for completion:

1 skin the cat

2 Turkish get ups

WORKOUT OF THE DAY

2 mile run for time

*Folsom do 1.8 mile hill run.

Thursday 10/10

WARM UP

3 rounds:

10 push ups

10 hip bridges

10 hanging shrugs

SKILL

3 rounds for completion:

15-20 GHD hip extension

15-20 GHD situps

WORKOUT OF THE DAY

10 to 1 for time:

Floor press

Bar muscle up

RX: (185/125)

55+: (155/105)

Lv2: (205/135)

*Scale BMU to hardest version of pull up. 20:00 time cap.

Foundations(X)

SKILL

Deadlift technique

5 x 5

WORKOUT

18:00 AMRAP:

30 calorie bike

30 burpees

30 ring rows

*Score total reps.