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
Workouts
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
Saturday 11/22
WARM UP
10:00 handball
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time with partner:
100 double unders
90 air squats
80 walking lunges
70 push ups
60 situps
50 ring rows
40 toe to bar
30 box jumps
20 burpees
10 wall walks
Friday 11/21
WARM UP
800 meter run
3 rounds:
10 meter bear crawl
10 meter reverse bear crawl
10 kip swings
SKILL
EMOM 10:00:
5-10m handstand walk
WORKOUT OF THE DAY
“Helen”
3 rounds for time:
400 meter run
21 kb swings
12 pull ups
RX: (24kg/16kg)
*20:00 time cap.
Thursday 11/20
WARM UP
3 rounds:
10 meter toy soldier
10 hip bridges
10 ring rows
10 calorie bike
SKILL
20:00 to establish 1RM deadlift
WORKOUT OF THE DAY
1 mile assault/echo bike for time