Workouts

Saturday 11/22

WARM UP
10:00 handball
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time with partner:
100 double unders
90 air squats
80 walking lunges
70 push ups
60 situps
50 ring rows
40 toe to bar
30 box jumps
20 burpees
10 wall walks

Friday 11/21

WARM UP
800 meter run
3 rounds:
10 meter bear crawl
10 meter reverse bear crawl
10 kip swings
SKILL
EMOM 10:00:
5-10m handstand walk
WORKOUT OF THE DAY
“Helen”
3 rounds for time:
400 meter run
21 kb swings
12 pull ups
RX: (24kg/16kg)
*20:00 time cap.

Thursday 11/20

WARM UP
3 rounds:
10 meter toy soldier
10 hip bridges
10 ring rows
10 calorie bike
SKILL
20:00 to establish 1RM deadlift
WORKOUT OF THE DAY
1 mile assault/echo bike for time

Wednesday 11/19

WARM UP
3 x rolling 200 meter row
*Every meter +/- target equals 2 piked push ups
SKILL
15:00 to establish 1RM strict press
WORKOUT OF THE DAY
2k row for time

Tuesday 11/18

WARM UP
For completion in any order:
10 ring swings
10 ring dips
10 box jump
10 push press
10 calorie row
SKILL
5:00 to establish max consecutive ring muscle ups
WORKOUT OF THE DAY
“Fight Gone Bad”
3 rounds for max reps:
1:00 wall ball (20/14)
1:00 sumo deadlift high pull (75/55)
1:00 box jumps (20 inches)
1:00 push press (75/55)
1:00 row for calories
1:00 rest
*Split class into 2 heats and have athlete count reps for each other. Coach athletes to leave around :10 for transition time between stations. Strategize around weaker movements to maximize score.

Monday 11/17

WARM UP
5:00 bike or ski
10 sprinters lunge with rotation
10 front squats with pause in bottom
10 push ups
3 rounds:
5 deadlift
5 muscle clean
5 push press
SKILL
20:00 to establish 1RM clean and jerk
*Coach newer athletes to work on technique. Squat or power is permitted.
WORKOUT OF THE DAY
100 burpees for time
*12:00 time cap.
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