Rx 70 Min Time Cap
3 Rounds of
200m Run
20 Deadlifts 95/65
20 Wall Balls
400m Run
15 Ring Rows
15 Push Ups
600m Run
10 STO 95/65
10 Reverse Lunges 95/65
800m Run
After Round 1 – 2k Row
After Round 2 – 2K Ski
After Round 3 – 3 Mile Bike
Workouts
Saturday 9/27
WARM UP
For completion:
10 wall ball
10 sumo high pull
10 box jumps
10 push press
10 calorie row
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
“Fight Gone Bad”
3 x 5:00 rounds for max reps:
1:00 wall ball (20/14)
1:00 sumo deadlift high pull (75/55)
1:00 box jump (20 inches)
1:00 push press (75/55)
1:00 row for calories
*Rest 1:00 between rounds.
Friday 9/26
WARM UP
5:00 shoulder mobility
3 rounds:
5 snatch pull
5 snatch grip bent row
5 snatch grip push press
5 overhead squat
SKILL
Snatch balance
5 x 3
*Build towards opening weight for workout
WORKOUT OF THE DAY
E2MOM 20:00:
2 hang squat snatches
*Build to heavy. Score heaviest successful double.
Foundations(X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
EMOM 20:00:
1) 10 ring rows
2) 10 toes to rings
3) 20 alternating Cossack squat
4) 20 abmat situps
*Adjust targets as necessary. Score total reps completed.
Thursday 9/25
WARM UP
10:00 pizza delivery
SKILL
EMOM 10:00:
1) 10 handstand shoulder taps
2) 1 handstand pirouette
WORKOUT OF THE DAY
E5MOTM 20:00:
1) 5 bench/floor press + 15 push ups + 20 KB walking lunges
2) 400 meter farmer carry
RX: (24kg/16kg)
*Score total reps completed and heaviest bench press.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
30:00 AMRAP:
400 meter run
10 meter indoor sled push
20 wall ball
*Score total rounds plus reps.
Wednesday 9/24
WARM UP
3 rounds:
10 calorie row
10 calorie bike
1:00 run in place
SKILL
N/A
WORKOUT OF THE DAY
3 rounds for time:
800 meter run
1000 meter row
1.5 mile assault bike (1600 meter C2 bike)
*Endurance effort. 40:00 time cap.
Tuesday 9/23
WARM UP
3 rounds:
200 meter run
10 GHD hip extension
10 meter bear crawl
10 hollow rocks
SKILL
EMOTM 10:00:
2 deadlift
*Build to heavy
WORKOUT OF THE DAY
5 rounds for time:
50-40-30-20-10 alternating DB snatch
10 burpee + toes to bar
10 box jump overs
RX: (50/35) (24/20)
*Challenge athletes to hang on to the DB for unbroken sets if possible.
Foundations(X)
SKILL
Push press
5 x 5
WORKOUT
For time:
100 calorie row
100 calorie ski
100 calorie bike erg