WARM UP
TBD
SKILL
TBD
WORKOUT OF THE DAY
What the Fitness Part 2
Workouts
Thursday 10/9
WARM UP
10:00 rock-paper-scissor WAR
SKILL
5:00 jump rope skills practice
5:00 handstand push up technique
WORKOUT OF THE DAY
2 rounds for time:
10 HSPU
20 front rack lunges (single DB)
100 double unders
-1:00 rest-
100 double unders
20 overhead lunges (single DB)
10 HSPU
*Rest 3:00 between rounds. This is a repeated sprint stimulus. Coach athletes to push for unbroken double unders and HSPU if possible. Scale to 300 single unders. 18:00 time cap.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
4 rounds for time:
500 meter ski
-1:00 rest-
500 meter row
-1:00 rest-
*Score total time to complete.
Wednesday 10/8
WARM UP
3 rounds:
20 calorie row
10 Russian kb swings
10 kip swings
SKILL
Barbell bent row
5 x 8
WORKOUT OF THE DAY
Part A)
3 rds for time:
25 hang snatch
15 toes to bar
Then
Part B)
5:00 AMRAP calorie row
RX: (75/55)
*1:1 rest after each completed round of the couplet. After 3rd rest interval go into part B. Score separately.
Foundations(X)
SKILL
Back squat
5 x 5
WORKOUT
“Death by 2 KBS”
*Every minute on the minute until failure to complete, perform 2 additional American kb swings.
Tuesday 10/7
WARM UP
For completion:
400 meter run
10 kip swings
10 air squats
10 kicks to handstand
SKILL
Handstand shoulder taps
*5:00 practice
WORKOUT OF THE DAY
3 rounds for time with partner:
2 x 400 meter run
30 pull up
60 push up
90 air squat
*Each partner runs a 400 meter, but they share the pull ups, push ups, and squats. 35:00 time cap.
Monday 10/6
WARM UP
5:00 bike
3 rounds:
5 deadlift
5 muscle clean
5 front squat
5 push press
SKILL
N/A
WORKOUT OF THE DAY
30:00 alternating EMOM:
0-2:00:
1 power clean + 1 split jerk + 1 squat clean + 1 front squat + 1 split jerk
2-4:00:
20/15 calorie bike + max burpee over barbell
4-6:00:
Rest
*Score heaviest weight for complex and total burpees.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
20:00 AMRAP:
10 ring rows
10 burpees
10 calorie ski
400 meter run
*Score total reps completed.
Sunday 10/5
HYROX DOUBLES SIM
90 min Time Cap
With a partner
Must stay together on the runs
Split station work any way- you go i go
1000m Run
1000m Ski
1000m Run
50m Sled Push 360/225
1000m Run
50m Sled Pull 225/180
1000m Run
80m Burpee Broad Jump
1000m run
1000m row
1000m run
200m farmers carry 24/16kg
1000m run
100m walking lunge 45/25 sandbag
1000m run
100 wall balls 14/10