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
Workouts
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.
Sunday 11/16
Death By Endurance WOD
E5MOM
RX 400m Run / SC 300m
3 Walking Lunges
2 Cal Bike
1 Burpee Pull Up
Add after each round.
3 Walking Lunges
2 Cal Bike
1 Burpee Pull Up
Go until athletes can not complete work in the 5 minutes
Saturday 11/15
WARM UP
400 meter run
3 rounds:
10 alternating step ups
10 meter broad jump
10 Russian kb swings
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
50-40-30-20-10 with partner:
Wall ball
200 meter run together
Box jumps
200 meter run together
Kb swings
RX: (20/14) (24/20) (24kg/16kg)
*1 athlete working at a time. 35:00 time cap.
Friday 11/14
WARM UP
3 rounds:
10 hip bridges
10 GHD hip extensions
10 push ups on loaded barbell
SKILL
Bench press
5 x 5
Deadlift
5 x 5
*Perform as superset. Establish heaviest set for each movement.
WORKOUT OF THE DAY
For time:
800 meter run
1000 meter row
1000 meter ski
1.5 mile assault bike or 2000 meter C2 bike
*Coach athletes to push about 70% on the run and build effort level about 10% per machine.