Workouts

Saturday 11/29

WARM UP
5:00 jump rope
3 rounds:
10 push ups
10 alternating step ups
10 good mornings
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
EMOM 20:00:
1) 8 bench/floor press
2) 16 double DB lunges
3) 24 Russian swings
4) 48 double unders
RX: (185/125) (50/35) (24kg/16kg)
55+: (135/95) (40/30) (24kg/16kg)
Lv2: (225/155) (50/35) (32kg/24kg)
*Score total reps completed.

Friday 11/28

WARM UP
10:00 dodgeball
SKILL
N/A
WORKOUT OF THE DAY
“Black Friday”
For Time w/ partner
200 Box Jump Over (24/20 in)
150 Wall Ball (20/14 lb)
100 Ground-to-Overhead (95/65 lb)
75 Bar Over Burpee
50 Pull-Up
*Partition the work above any way. Buy-In/Cash-Out: 25-foot Handstand Walk (each).

Wednesday 11/26

WARM UP
3 rounds:
10 kip swing
10 front squat
10 push press
10 ring row
SKILL
Kipping pull up technique
*10:00 practice
WORKOUT OF THE DAY
“Fran”
21-15-9
Thrusters
Pull ups
RX: (95/65)
*Sprint stimulus. Be sure to prime athletes using a short bike/ski/burpee sprint within 5:00 of starting the workout. Challenge athletes to go unbroken if possible. 12:00 time cap.

Tuesday 11/25

WARM UP
5 rounds:
:30 run in place
10 alternating sprinters lunge w rotation
10 standing calf raises
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
2 mile run for time

Monday 11/24

WARM UP
5:00 bike
3 rounds:
10 meter toy soldier
10 meter knee pulls
10 meter quad pull
Then…
3 rounds:
10 air squat
10 muscle snatch
10 snatch balance
SKILL
20:00 to build to 1RM snatch
*Score heaviest lift
WORKOUT OF THE DAY
20:00 build to 1RM back squat
*Score heaviest lift.
  2. 1
  3. 2
  4. 3
  5. 4
  6. 5
  7. 6
  8. 7
  9. ...
  10. 113