Workouts

Monday 11/3

WARM UP

EMOM 6:00:

Odd: 10 burpees

Even: 10 ring rows or 10 kip swings

3 rounds for completion with empty bar:

10 behind the neck push press

10 overhead squat

10 good morning

SKILL

E2MOM 10:00:

3 hang snatches

*Build to heavy

WORKOUT OF THE DAY

“Chad Prep”

3 rounds for time:

100 step ups

20 pull ups

30 abmat situps

40 push ups

Lv2: Wear a vest

*Coach athletes to establish a consistent pace on the step ups. 30:00 time cap.

Foundations(X)

Partner version of workout. You go I go for everything.

RX 60 Min Time Cap

2 Rounds of
1000m Run
20 Deadlifts 95/66
15 Wall Balls 20/14
10 Pull Ups
25 Cal Bike
100m Sled Push

4 Rounds of
500m Run
10 STO 95/65
15 Ring Rows
20 Med-Ball Sit Ups 20/14
500m Ski
100m Farmers Carry 53/35

Saturday 11/1

WARM UP

5:00 empty sled push

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

30:00 AMRAP with partner:

200 meter sled push

30 pull ups

60 push ups

90 step ups

*One partner working at a time. Score total reps completed.

Friday 10/31

WARM UP

800 meter run

3 rounds:

10 wall balls

10 Russian KBS

10 burpees

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT OF THE DAY

For time:

400 meter run

20 alternating DB snatch

20 toes to bar

800 meter run

40 wall balls

40 American kb swings

400 meter run

20 burpee pull ups

20 HSPU

RX: (50/35) (20/14) (24kg/16kg)

*25:00 time cap.

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

20:00 AMRAP:

5 jumping pull ups

10 abmat situps

20 walking lunges

*Score total rounds and reps.

Thursday 10/30

WARM UP

3 rounds:

10 good mornings

10 kip swings

10 meter toy soldiers

SKILL

Bench/floor press

5 x 5

WORKOUT OF THE DAY

For time:

30 deadlift

15 bar muscle up

20 deadlift

10 bar muscle up

10 deadlift

5 bar muscle up

RX: (185/125) (225/155) (275/185)

55+: (135/95) (185/125) (225/155)

Lv2: (225/155) (275/185) (315/215)

*Scale bar muscle ups to hardest version of pull up and challenge athletes to be smart on early sets. 18:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

For time:

1 mile run

1 mile row

3 mile bike

*30:00 time cap.

Wednesday 10/29

WARM UP

EMOM 5:00

:10 max effort bike

3 rounds:

10 goblet squats

1 wall walk

10 ring rows

SKILL

Ring muscle up progression

*10:00 practice

WORKOUT OF THE DAY

EMOM 20:00:

1) 1 pegboard ascent

2) 5 back squat

3) 10 meter handstand walk

4) 15/12 calorie assault bike

RX: (275/185)

55+: (225/155)

Lv2: (315/215)

*Athletes can start on different on stations. Score total reps completed.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

20:00 AMRAP:

40 box step overs

20 calorie ski

40 wall balls

20 calorie row

*Score total reps completed.