Workouts

Friday 11/28

WARM UP
10:00 dodgeball
SKILL
N/A
WORKOUT OF THE DAY
“Black Friday”
For Time w/ partner
200 Box Jump Over (24/20 in)
150 Wall Ball (20/14 lb)
100 Ground-to-Overhead (95/65 lb)
75 Bar Over Burpee
50 Pull-Up
*Partition the work above any way. Buy-In/Cash-Out: 25-foot Handstand Walk (each).

Wednesday 11/26

WARM UP
3 rounds:
10 kip swing
10 front squat
10 push press
10 ring row
SKILL
Kipping pull up technique
*10:00 practice
WORKOUT OF THE DAY
“Fran”
21-15-9
Thrusters
Pull ups
RX: (95/65)
*Sprint stimulus. Be sure to prime athletes using a short bike/ski/burpee sprint within 5:00 of starting the workout. Challenge athletes to go unbroken if possible. 12:00 time cap.

Tuesday 11/25

WARM UP
5 rounds:
:30 run in place
10 alternating sprinters lunge w rotation
10 standing calf raises
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
2 mile run for time

Monday 11/24

WARM UP
5:00 bike
3 rounds:
10 meter toy soldier
10 meter knee pulls
10 meter quad pull
Then…
3 rounds:
10 air squat
10 muscle snatch
10 snatch balance
SKILL
20:00 to build to 1RM snatch
*Score heaviest lift
WORKOUT OF THE DAY
20:00 build to 1RM back squat
*Score heaviest lift.

Sunday 11/23

¾ Hyrox SIM
TC 90 MIN

750m Run
750m Ski
750m Run
35m Sled Push 360/225
750m Run
35m Sled Pull 225/180
750m Run
60m Burpee Broad Jump
750m run
750m row
500m run
150m farmers carry 24/16kg
750m run
75m walking lunge 45/25 sandbag
750m run
75 wall balls 14/10

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