Workouts

Wednesday 10/9

WARM UP

EMOTM 5:00:

10 hanging shoulder taps

10 air squats

SKILL

Bar muscle up technique

-foam roll drill

-banded lat press downs

-hips to bar

-coach spot

WORKOUT OF THE DAY

E5MOTM 20:00:

5 back squat @ 75%

3 back squat @ 85%

1 back squat @ 95%

20 back squat @ 60%

*All sets must be unbroken. Score 20 rep weight.

Hybrid

SKILL

Jump rope skills

*10:00 practice

WORKOUT

4 rounds for time:

10 wall walk

20 wall ball

30 kb swings

40 hollow rocks

*40:00 time cap.

Tuesday 10/8

WARM UP

5:00 bike @ 60% effort

10:00 shoulder mobility

SKILL

Free standing HSPU progression

-5 crow to tripod to crow

-5 wall handstand to tripod to crow to tripod to handstand

-5 piked bear crawl to crow to tripod to headstand to tripod to crow

WORKOUT OF THE DAY

3 rounds for time:

10 deadlift

15 calorie bike

20 meter handstand walk

RX: (275/185)

Lv2: (315/215)

*12:00 time cap.

Hybrid

SKILL

Strict press

5 x 5

WORKOUT

5k row for time

*E4MOTM including first minute, buy in with 200 meter run.

Monday 10/7

WARM UP

800 meter run

3 rounds:

10 good mornings

10 air squats

10 push ups

10 kip swings

SKILL

Set up and practice chipper movements

*10:00 prep

WORKOUT OF THE DAY

2009 Games Chipper

For time:

15 squat cleans (155/105)

30 toes to bar

30 box jumps (24/20)

15/10 ring muscle ups

30 DB shoulder to overhead (40/25)

30 double unders

15 thrusters (135/95)

30 pull ups

30 burpees

100 meter OH walking lunge (45/35)

*Athletes will have to use one bar and strip weight for thrusters. 30:00 time cap.

Hybrid

SKILL

Front squat technique

5 x 5

WORKOUT

20:00 AMRAP:

10 push ups

20 sit ups

30 lunges

*Score total reps completed.

Sunday 10/6

ENDURANCE WOD

Rx 65 MIN Time Cap

6 Rounds of

1000m Run
20 Box Step Overs
20 Wall Balls 20/14
20 Ring Rows
20 Burpee Broad Jumps

50m Sled Push/Pull 225/135

Sc 40 MIN Time Cap

6 Rounds of

500m Run
10 Box Step Overs
10 Wall Balls 20/14
10 Ring Rows
10 Burpee Broad Jumps
50m Sled Push/Pull 225/135

Saturday 10/5

WARM UP

3 rounds:

10 calorie bike

10 push ups

10 hollow rocks

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

Chad Prep:

5 rounds for time:

100 step ups

10 GHD situps

10 bench press

RX: (155/105)

55+: (115/75)

Lv2: (205/135)

*35:00 time cap.

Friday 10/4

WARM UP

5:00 quadrapedal movement

3 rounds:

10 PVC sots press

10 kicks to handstand

SKILL

Handstand balancing

*10:00 practice with partner

WORKOUT OF THE DAY

30 squat snatches for time

RX: (75/55) (95/65) (115/75) (135/95) (155/105) (185/125)

55+: (45/35) (75/55) (95/65) (115/75) (135/95) (155/105)

Lv2: (115/75) (135/95) (155/105) (185/125) (205/135) (225/155)

*E3MOTM including first round, athletes must buy in with 200 meter run. Perform 5 reps at each weight. 21:00 time cap.

Hybrid

SKILL

Strict press technique

5 x 5

WORKOUT

For time:

800 meter run

5 rounds:

10 ring rows

10 hanging knee raise

10 air squats

800 meter run

*30:00 time cap.