WARM UP
10:00 handball
SKILL
N/A
WORKOUT OF THE DAY
WTF #3
Workouts
Thursday 11/6
WARM UP
5:00 bike
3 rounds:
10 hollow rocks
10 push ups
10 meter walking toy soldier
SKILL
GHD situp 3 x 10
GHD hip extension 3 x 10
WORKOUT OF THE DAY
15:00 AMRAP:
20 calorie C2 or 15 calorie Assault bike
15 toes to bar
10 DB incline bench press
RX: (50/35)
*This is a pacing workout. Try to limit breaks to as short as possible. Score total reps completed.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
5k row for time
Wednesday 11/5
WARM UP
5:00 skipping rope
3 rounds:
10 inch worm push ups
10 rope climb to standing
3 deadlift + 3 muscle clean + 3 front squat
SKILL
Handstand walking
*10:00 practice drills
WORKOUT OF THE DAY
20 rounds for time:
1 wall walk
1 rope climb
1 clean
RX: (225/155)
55+: (205/135)
Lv2: (275/185)
*Clean weight should not exceed 90% 1RM. 25:00 time cap.
Foundations(X)
SKILL
Front squat
5 x 5
WORKOUT
EMOM 20:00:
1) 20 alternating Cossack squat
2) 50 single unders
3) 20 walking lunges
4) 50 single unders
5) 20 ring rows
*Score total reps completed.
Tuesday 11/4
WARM UP
800 meter run or 1000 meter row
3 rounds:
10 ring swings
10 goblet squats
SKILL
Ring dips with pause in bottom
3 x 5
WORKOUT OF THE DAY
3 x 400 meter run
*1:00 rest after each effort
Into
3 x 500 meter row
*1:00 rest after each effort
Into
3 rounds:
10 ring muscle ups
10 back squat
RX: (185/125)
55+: (155/105)
Lv2: (225/155)
*Back squats can be taken from the rack. Coach athletes to push the run and row intervals. 25:00 time cap.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
3 rounds for time:
800 meter run
40 meter indoor sled
40 meter burpee broad jump
*Score time to complete. 30:00 time cap.
Monday 11/3
WARM UP
EMOM 6:00:
Odd: 10 burpees
Even: 10 ring rows or 10 kip swings
3 rounds for completion with empty bar:
10 behind the neck push press
10 overhead squat
10 good morning
SKILL
E2MOM 10:00:
3 hang snatches
*Build to heavy
WORKOUT OF THE DAY
“Chad Prep”
3 rounds for time:
100 step ups
20 pull ups
30 abmat situps
40 push ups
Lv2: Wear a vest
*Coach athletes to establish a consistent pace on the step ups. 30:00 time cap.
Foundations(X)
Partner version of workout. You go I go for everything.
Sunday 11/2
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