Workouts

Sunday 12/1

RX 60 Min Time Cap

8 rounds of

800m Run
20m Walking Lunges 45/25
20 Med Ball Sit Ups
20 Push Ups
20 Cal Bike

Sc 40 Min Time Cap

8 rounds of

400m Run
10m Walking Lunges 45/25
10 Med Ball Sit Ups
10 Push Ups
10 Cal Bike

Saturday 11/30

WARM UP

400 meter run

3 rounds:

10 air squats

10 kb deadlift

10 alternating cossack squat

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

3 rounds for time:

800 meter run

30 kb swings

30 wall balls

RX: (24kg/16kg) (20/14)

Lv2: (32kg/24kg) (30/20)

Wednesday 11/27

WARM UP

Rock-paper-scissor WAR

*Losing player does 2 inchworm push ups

SKILL

5 rounds for completion:

10 handstand shoulder taps

5 meter handstand walk

WORKOUT OF THE DAY

3 rounds for time w/1:00 rest:

25 hang snatches

15 handstand push ups

RX: (75/55)

*Scaled HSPU to 5 wall walks. Athletes must rest 1:00 between completed rounds. 10:00 time cap.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

10 x 300 meter ski sprints

*Rest 1:00 between efforts. Score total time.

Tuesday 11/26

WARM UP

3 rounds:

10 ring rows

10 hanging shrugs

10 empty bar deadlift

400 meter run

SKILL

Pullovers and hip circles

*10:00 practice

WORKOUT OF THE DAY

Death by…

Odd: Deadlift

Even: Pullups

RX: (185/125)

Lv2: (225/155)

*Athletes will start with 1 deadlift in minute 1. Then 2 pullups in minute 2. Then 3 deadlifts in minute 3. This sequence will continue until failure to successfully complete the work in the prescribed minute. Score total reps.

Foundations(X)

SKILL

Deadlift technique

5 x 5

WORKOUT

For time, partition any way:

100 lunges

100 box jumps

100 abmat situps

100 push press

Monday 11/25

WARM UP

For completion:

1000 meter row

20 walking lunges

20 kip swings

20 push ups

SKILL

EMOTM 10:00:

3 thrusters

RX: (155/105)

55+: (115/75)

Lv2: (185/125)

WORKOUT OF THE DAY

For time:

20 burpees

20 calorie bike

20 calorie row

20 toes to bar

20 calorie row

20 calorie bike

20 burpees

*12:00 time cap.

Sunday 11/24

ENDURANCE WOD

Rx 70 Min Time Cap

3 Rounds of

200m Run

20 Deadlifts 95/65

20 Wall Balls

400m Run

15 Ring Rows

15 Push Ups

600m Run

10 STO 95/65

10 Reverse Lunges 95/65

800m Run

After Round 1 – 2k Row

After Round 2 – 2K Ski

After Round 3 – 3 Mile Bike