WARM UP
3 rounds:
10 air squats
10 alternating step ups
10 ring rows
SKILL
EMOTM 10:00:
-
1 skin the cat
-
10 box jumps
WORKOUT OF THE DAY
30:00 to build to 1RM back squat
Workouts
Sunday 11/17
ENDURANCE WOD
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
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
Sc 40 Min Time Cap
RX 60 Min Time Cap
1 Rounds of
1000m Run
20 Deadlifts 95/66
15 Wall Balls 20/14
10 Pull Ups
25 Cal Bike
100m Sled Push
2 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
1 Rounds of
1000m Run
20 Deadlifts 95/66
15 Wall Balls 20/14
10 Pull Ups
25 Cal Bike
100m Sled Push
2 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 11/16
WARM UP
10:00 tic-tac-toe
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time with partner, partition any way:
75 snatch
150 wall ball
RX: (135/95)
*Athletes can share work any way, only one athlete working at a time.
Friday 11/15
WARM UP
3 x rolling 200 meter row
*Every meter +/- target equals 2 front squats and 2 kip swings
SKILL
Hi hang snatch technique
5 x 5
WORKOUT OF THE DAY
Rogue Event 4 (Hunting Haggis):
For time:
1000 meter row
30 thrusters
30 bar muscle ups
30 thrusters
1000 meter row
RX: (135/95)
*20:00 time cap.
Foundations(X)
SKILL
Hi hang snatch technique
5 x 5
WORKOUT
For time:
5k ski
*E3MOTM including 1st interval, athletes must buy in with 20 walking lunges.
Thursday 11/14
WARM UP
800 meter run
5:00 ankle mobility
SKILL
Jump rope skills
-run in place
-crossovers
-traveling doubles
WORKOUT OF THE DAY
25:00 AMRAP:
400 meter run
50 double unders
10 alternating DB snatch
RX: (50/35)
*Increase DB snatch by 10 reps each round. Score total reps completed.
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
15:00 AMRAP:
100 meter sled push
100 meter farmer carry
*Score total rounds plus reps.
Wednesday 11/13
WARM UP
5:00 ski
EMOTM 5:00:
10 KB deadlift
10 vertical jumps
SKILL
Strict press
5 x 5
WORKOUT OF THE DAY
21-15-9
Deadlift
Calorie ski
RX: (225/155)
Lv2: (275/185)
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
For time:
100 hang clean and jerk
*Every broken set perform 3 toes to bar. 12:00 time cap.