WARM UP
5:00 bike
5:00 hip/ankle mobility
SKILL
Back squat
5-5-4-4-3-3-2-2-1-1
WORKOUT OF THE DAY
5 rounds for time:
400 meter run
500 meter row
*25:00 time cap.
Workouts
Friday 11/24
WARM UP
10:00 pizza delivery
SKILL
N/A
WORKOUT OF THE DAY
“Black Friday”
For Time w/ partner, partition any way:
200 Box Jump Overs (shared) 24/20
150 Wall Balls (shared) 20/14
100 Ground-to-Overheads (shared) 95/65
75 bar facing burpees (shared)
50 pull-ups (shared)
*Buy in and cash out with 10 meter handstand walk each. Total score is 575. 40:00 time cap.
Thursday 11/23
HAPPY THANKSGIVING
Wednesday 11/22
WARM UP
5:00 sled push
3 rounds:
3 rope climb to standing
10 Russian kb swings
SKILL
Overhead squat
5 x 3
WORKOUT OF THE DAY
15:00 AMRAP:
200 meter sled push
3 rope climbs
20 calorie bike
3 rope climbs
20 alternating db snatch
RX: (90/45) (50/35)
55+: (45/35) (40/30)
*A full round equals 66 reps. Score total reps completed.
FOUNDATIONS(X)
SKILL
Push jerk technique
5 x 5
WORKOUT
“Cindy”
20:00 AMRAP:
5 pull ups
10 push ups
15 air squats
*Score total rounds + reps
Tuesday 11/21
WARM UP
EMOTM 10:00:
5 ring swings
3 burpee broad jumps
SKILL
Seated dumbbell strict press
4 x 8
WORKOUT OF THE DAY
For time:
15 to 3 toes to rings
5 burpee box jump over
10 to 2:
Ring pull ups
5 burpee box jump over
5 to 1:
Ring muscle ups
5 burpee box jump over
RX: (24/20)
Lv2: (30/24)
*The 5 burpee box jump overs happen after every round of ring work. Scale muscle ups to jumping RMU or dips. 22:00 time cap.
FOUNDATIONS(X)
SKILL
Front squat technique
5 x 5
WORKOUT
20:00 AMRAP:
20 calorie ski
20 abmat situps
20 ring rows
20 hanging knee raises
*Score rounds + reps
Monday 11/20
WARM UP
3 rounds:
10 meter walking lunge
10 meter toy soldier
10 front squats
10 push press
SKILL
Ring muscle ups
-jumping turnovers
-banded turnovers
-spotted turnovers
*10:00 practice
WORKOUT OF THE DAY
E2MOTM 20:00:
3 deadlift
Hang power clean
Hang squat clean
2 front squat
1 jerk
RX: (185/125)
55+: (135/95)
Lv2: (225/155)
*Athletes should challenge their strength endurance on this complex. Weight should not exceed 80% of 1RM clean and jerk. Each successful round is worth 8 reps. Score total reps completed.
FOUNDATIONS(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
21-18-15-12-9
Kb swing
Goblet lunges
Push ups