Workouts

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.

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.

Thursday 11/13

WARM UP

5:00 bike

5:00 shoulder mobility

3 rounds:

10 air squats

10 muscle snatch

10 power clean

SKILL

N/A

WORKOUT OF THE DAY

For time with partner:

20 snatches

40 deck squats

20 bar muscle ups

40 deck squats

20 clean and jerks

40 deck squats

20 bar muscle ups

RX: (135/95)

55+: (115/75)

Lv2: (155/105)

*You go I go format. Only one athlete working at a time. Scale bar muscle ups to hardest version of a pull up.

Foundations(X)

SKILL

Push jerk

5 x 5

WORKOUT

“Death by…”

Unbroken empty bar thruster

*Start with 1 rep in minute 1, then add a rep every minute until failure to complete.

Wednesday 11/12

WARM UP

EMOM 9:00:

1) 10 kip swings + 10 ring rows

2) 10 banded pull aparts + 10 push ups

3) 10 down dog to up dog

SKILL

Bar muscle up progression:

-straight arm press downs

-banded assist

WORKOUT OF THE DAY

EMOM 20:00:

1) 10 push press

2) 15 bent row

3) 20 abmat situps

4) Rest

RX: (115/75)

55+: (95/65)

Lv2: (135/95)

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

20:00 AMRAP:

10 wall walks

20 meter walking lunge

30 hanging knee raises

*Score total reps completed.