WARM UP
10:00 dodgeball
SKILL
N/A
WORKOUT OF THE DAY
3 rounds for time:
1.5 mile bike
1000 meter ski
50 burpees
*Endurance effort. 40:00 time cap.
Workouts
Monday 9/30
WARM UP
5:00 row
3 rounds:
5 clean pulls
5 muscle cleans
5 front squat
5 push press
SKILL
Power clean + hang squat clean + jerk
*10:00 build to heavy
WORKOUT OF THE DAY
“15.5”
27-21-15-9
Row for calories
Thrusters
RX: (95/65)
*Stimulus should be high intensity. Attempt large sets for thrusters and row at 80-90% effort. 12:00 time cap.
Foundations(X)
SKILL
Overhead squat technique
5 x 5
WORKOUT
10 to 1 for time:
Alternating DB snatch
Ski for calories
*15:00 time cap.
Sunday 9/29
ENDURANCE WOD
Saturday 9/28
WARM UP
10:00 pizza delivery
*Every dropped pizza equals 5 air squats, 5 ring swings and 5 handstand kick ups
SKILL
Deadlift
10:00 build to working weight
WORKOUT OF THE DAY
“King Kong”
3 rounds for time:
1 deadlift
2 ring muscle ups
3 squat cleans
4 handstand pushups
RX: (455/230) (250/175)
*Athletes should not exceed 90% of 1RM when choosing barbell weights. 10:00 time cap.
Friday 9/27
WARM UP
3 rounds:
10 calorie bike
10 alternating lunges
10 kip swings
SKILL
Shoulder mobility
10:00 roll and stretch
WORKOUT OF THE DAY
For time:
10 bar muscle up
25 meter handstand walk
25 calorie bike
100 meter sandbag lunge
25 calorie bike
25 meter handstand walk
10 bar muscle up
*Scale bar muscle ups to hardest version of a pull up. Scale 25 meter handstand walk to 5 wall walks. 20:00 time cap.
Foundations(X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
For time with partner:
200 meter suitcase/oh carry
50 synchro box step ups
50 synchro burpees
50 synchro box step ups
200 meter suitcase/oh carry
*One partner carries object overhead while the other carries like a suitcase. Switch at any time. 30:00 time cap.
Thursday 9/26
WARM UP
3 rounds:
10 air squats with 2 second pause in bottom
10 PVC Sots press
10 vertical jumps with soft landing
SKILL
Overhead squat
5 x 2 w/ 6 second eccentric (from rack)
WORKOUT OF THE DAY
EMOTM 20:00:
Snatch pull +
Mid hang snatch +
Low hang snatch
*Build to heavy. Score top weight.
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
5 rounds for max reps:
1:00 AMRAP jump rope
1:00 AMRAP bike calories
1:00 rest
*Credit 1 point per 10 jump ropes. Score total reps completed.