Workouts

Saturday 10/19

WARM UP

10:00 handball

SKILL

N/A

WORKOUT OF THE DAY

For time:

100 alternating step ups

25 burpees

100 barbell strict press

25 burpees

100 barbell step back lunges

25 burpees

100 barbell strict press

25 burpees

100 alternating step ups

RX: (45/35)

*35:00 time cap.

Friday 10/18

WARM UP

800 meter run

3 rounds:

10 ring swings

10 Russian kb swings

10 push ups

SKILL

DB overhead lunges

3 x 10 each side

WORKOUT OF THE DAY

“Dumb Standard”

3 rounds for time:

10 alternating DB clean and jerk

10 ring muscle ups

10 alternating DB snatch

RX: (70/50)

55+: (50/35)

Lv2: (100/70)

*Rest 1:00 after each completed round. Scale RMU to ring pullup or ring dips. 15:00 time cap.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

EMOTM 30:00:

10 deadlift

20 lateral barbell hops

5 floor press

20 abmat situps

50 single unders

*Use same barbell for deadlift and floor press. Pick weight that is doable for both. Score total reps completed.

Thursday 10/17

WARM UP

EMOTM 10:00:

10 calorie bike

10 front squat

SKILL

Strict ring muscle up drills

-false grip hang

-eccentrics

-drop kips

WORKOUT OF THE DAY

“Hot Mess”

21-15-9 calorie bike

7-5-3 squat clean

RX: (185/125)

55+: (135/95)

Lv2: (225/155)

*8:00 time cap.

Foundations(X)

SKILL

Hang clean technique

5 x 5

WORKOUT

15:00 AMRAP:

1 wall ball

1 ring row

1 broad jump

*Add one rep per exercise per round. Score total reps completed.

Wednesday 10/16

WARM UP

3 rounds:

10 PVC sots press

10 meter bear crawl

10 meter walking toy soldier

SKILL

High hang snatch

5 x 5

Romanian deadlift

5 x 8

WORKOUT OF THE DAY

Complete 32 alternating tabata rounds:

Handstand shoulder taps on wall

Air squats

Push ups

Russian KB swings

RX: (32kg/24kg)

*Perform 1 round each of HS shoulder taps, air squats, push ups, and KB swings. Then repeat 7 more times. Score total reps completed.

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.