Workouts

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.

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.

Foundations(X)

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.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

5k row for time

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