Workouts

Monday 10/21

WARM UP
3 rounds:
200 meter run
10 calorie bike
10 air squats
Then…
5:00 roll out quads and ankles
SKILL
EMOTM 10:00:
5 zombie squats
*Build to heavy
WORKOUT OF THE DAY
25:00 AMRAP:
800 meter run
800 meter bike (1/2 mile)
8 rope climbs
*Score total reps.

Foundations(X)

SKILL
Strict press
5 x 5
WORKOUT
“Death by hang power clean”
*Perform 1 additional hang power clean each minute until failure to complete. Score total reps completed.

Sunday 10/20

ENDURANCE WOD
Rx 70 Min Time Cap
3 rounds of
800m Run
750m Ski
750m Row
Then
10 Rounds of
400m Run
10 Ring Rows
10 Trusters 75/55
10 Cal Bike
50m Sled Push Pull 225/135
Sc 40 Min Time Cap
1 rounds of
800m Run
750m Ski
750m Row
Then
5 Rounds
400m Run
10 Ring Rows
10 Trusters 75/55
10 Cal Bike
50m Sled Push Pull 225/135

Saturday 10/19

WARM UP
10:00 handball
SKILL
N/A
WORKOUT OF THE DAY
For time:
100 alternating step ups
25 burpees
100 barbell strict press
25 burpees
100 barbell step back lunges
25 burpees
100 barbell strict press
25 burpees
100 alternating step ups
RX: (45/35)
*35:00 time cap.

Friday 10/18

WARM UP
800 meter run
3 rounds:
10 ring swings
10 Russian kb swings
10 push ups
SKILL
DB overhead lunges
3 x 10 each side
WORKOUT OF THE DAY
“Dumb Standard”
3 rounds for time:
10 alternating DB clean and jerk
10 ring muscle ups
10 alternating DB snatch
RX: (70/50)
55+: (50/35)
Lv2: (100/70)
*Rest 1:00 after each completed round. Scale RMU to ring pullup or ring dips. 15:00 time cap.

Foundations(X)

SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
EMOTM 30:00:
  • 10 deadlift
  • 20 lateral barbell hops
  • 5 floor press
  • 20 abmat situps
  • 50 single unders
*Use same barbell for deadlift and floor press. Pick weight that is doable for both. Score total reps completed.

Thursday 10/17

WARM UP
EMOTM 10:00:
  • 10 calorie bike
  • 10 front squat
SKILL
Strict ring muscle up drills
-false grip hang
-eccentrics
-drop kips
WORKOUT OF THE DAY
“Hot Mess”
21-15-9 calorie bike
7-5-3 squat clean
RX: (185/125)
55+: (135/95)
Lv2: (225/155)
*8:00 time cap.

Foundations(X)

SKILL
Hang clean technique
5 x 5
WORKOUT
15:00 AMRAP:
1 wall ball
1 ring row
1 broad jump
*Add one rep per exercise per round. Score total reps completed.

Wednesday 10/16

WARM UP
3 rounds:
10 PVC sots press
10 meter bear crawl
10 meter walking toy soldier
SKILL
High hang snatch
5 x 5
Romanian deadlift
5 x 8
WORKOUT OF THE DAY
Complete 32 alternating tabata rounds:
  • Handstand shoulder taps on wall
  • Air squats
  • Push ups
  • Russian KB swings
RX: (32kg/24kg)
*Perform 1 round each of HS shoulder taps, air squats, push ups, and KB swings. Then repeat 7 more times. Score total reps completed.