Workouts

Thursday 11/6

WARM UP

5:00 bike

3 rounds:

10 hollow rocks

10 push ups

10 meter walking toy soldier

SKILL

GHD situp 3 x 10

GHD hip extension 3 x 10

WORKOUT OF THE DAY

15:00 AMRAP:

20 calorie C2 or 15 calorie Assault bike

15 toes to bar

10 DB incline bench press

RX: (50/35)

*This is a pacing workout. Try to limit breaks to as short as possible. Score total reps completed.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

5k row for time

Wednesday 11/5

WARM UP

5:00 skipping rope

3 rounds:

10 inch worm push ups

10 rope climb to standing

3 deadlift + 3 muscle clean + 3 front squat

SKILL

Handstand walking

*10:00 practice drills

WORKOUT OF THE DAY

20 rounds for time:

1 wall walk

1 rope climb

1 clean

RX: (225/155)

55+: (205/135)

Lv2: (275/185)

*Clean weight should not exceed 90% 1RM. 25:00 time cap.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

EMOM 20:00:

1) 20 alternating Cossack squat

2) 50 single unders

3) 20 walking lunges

4) 50 single unders

5) 20 ring rows

*Score total reps completed.

Tuesday 11/4

WARM UP

800 meter run or 1000 meter row

3 rounds:

10 ring swings

10 goblet squats

SKILL

Ring dips with pause in bottom

3 x 5

WORKOUT OF THE DAY

3 x 400 meter run

*1:00 rest after each effort

Into

3 x 500 meter row

*1:00 rest after each effort

Into

3 rounds:

10 ring muscle ups

10 back squat

RX: (185/125)

55+: (155/105)

Lv2: (225/155)

*Back squats can be taken from the rack. Coach athletes to push the run and row intervals. 25:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

3 rounds for time:

800 meter run

40 meter indoor sled

40 meter burpee broad jump

*Score time to complete. 30:00 time cap.

Monday 11/3

WARM UP

EMOM 6:00:

Odd: 10 burpees

Even: 10 ring rows or 10 kip swings

3 rounds for completion with empty bar:

10 behind the neck push press

10 overhead squat

10 good morning

SKILL

E2MOM 10:00:

3 hang snatches

*Build to heavy

WORKOUT OF THE DAY

“Chad Prep”

3 rounds for time:

100 step ups

20 pull ups

30 abmat situps

40 push ups

Lv2: Wear a vest

*Coach athletes to establish a consistent pace on the step ups. 30:00 time cap.

Foundations(X)

Partner version of workout. You go I go for everything.

RX 60 Min Time Cap

2 Rounds of
1000m Run
20 Deadlifts 95/66
15 Wall Balls 20/14
10 Pull Ups
25 Cal Bike
100m Sled Push

4 Rounds of
500m Run
10 STO 95/65
15 Ring Rows
20 Med-Ball Sit Ups 20/14
500m Ski
100m Farmers Carry 53/35

Saturday 11/1

WARM UP

5:00 empty sled push

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

30:00 AMRAP with partner:

200 meter sled push

30 pull ups

60 push ups

90 step ups

*One partner working at a time. Score total reps completed.