Workouts

Tuesday 12/2

WARM UP
5:00 empty sled push/pull
3 rounds:
10 meter lateral hip circle walk
10 calorie ski
10 meter toy soldier
SKILL
Handstand push up technique
-supine kipping drills
-headstands
WORKOUT OF THE DAY
3 rounds for time:
400 meter run
-1:00 rest-
500 meter ski
-1:00 rest-
200 meter sled push
-1:00 rest-
*Sprint interval effort. Coach athletes to push 90% effort on each leg of the workout and try to hold split times round over round. 30:00 time cap.

Monday 12/1

WARM UP
5:00 bike or row
3 rounds:
10 ring swings
:10 low dip support
10 front squat
SKILL
EMOM 10:00:
1) 1 skin the cat
2) banded shoulder activation
WORKOUT OF THE DAY
EMOM 20:00:
2 ring muscle ups
1 squat clean
RX: (185/125)
55+: (155/105)
Lv2: (225/155)
*Scale ring muscle ups to ring pull ups, dips, or some combination. Adjust order as needed if sharing equipment. Score total reps completed.

Foundations(X)

SKILL
Back squat
5 x 5
WORKOUT
10 rounds for time:
250 meter row
10 burpee broad jumps
*30:00 time cap.

Sunday 11/30

RX 70 Min Time Cap

8 rounds of

800m Run
20m Walking Lunges 45/25
20 Wall Balls
20 Push Ups
20 Cal Bike

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).
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