Workouts

Friday 10/2

WARM UP

3:00 Skipping Rope

3 Rounds:

8 Kip Swings (Bar/Rings)

8 Ring Rows

4 Ring Dips

8 Hallow Rocks

SKILL

EMOM 10:00

10 Double Unders

5 Ring Muscle-Ups

Progression: +1 RMU from last week.

WORKOUT OF THE DAY

“Annie”

For Time:

50-40-30-20-10

Double Unders

AbMat Sit-Ups

*Sprint stimulus. Double reps for single unders.

Hybrid

SKILL

Strict Pull-Ups 4×5

Rest 1:30–2:00 between sets. Use assistance as appropriate.

WORKOUT OF THE DAY

5 Rounds for Time:

500m Row

20 Box Step-Overs

100m Sandbag Carry

30:00 Time Cap

Thursday 10/1

WARM UP

2 Rounds:

1:00 Easy Machine

8 PVC Pass-Throughs

8 PVC Good Mornings

8 Air Squats

6 Inchworms

SKILL

N/A

WORKOUT OF THE DAY

E2MOM 10:00

– 3 Overhead Squats

Rest 2:00

E2MOM 10:00

– 5 Bench/Floor Presses

Rest 2:00

E2MOM 10:00

– 7 Deadlifts

Build weight from the previous week. Score the heaviest successful weight for each movement.

Wednesday 9/30

WARM UP

2 Rounds:

1:00 Easy Machine

6 Inchworms

8 Air Squats

8 Alternating Lunges

8 PVC Pass-Throughs

SKILL

N/A

WORKOUT OF THE DAY

“Happy Birthday Coach Janet”

For Time (w/ a partner):

1985m Row

9 Wall Walks

30 Cal Bike

41 Deadlifts

9 Wall Walks

30 Cal Ski

41 Cleans

9 Wall Walks

30 Burpees Over Bar

41 Snatches

85 Wall Balls

*Work can be broken up as needed, one athlete working at a time.

RX: Deadlift (185/135), Cleans (155/105), Snatch (135/95)

55+: Deadlift (155/105), Cleans (135/95), Snatch (115/75)

Tuesday 9/29

WARM UP

2 Rounds:

10 Air Squats

8 Glute Bridges

8 Alternating Reverse Lunges

6 Push-Ups

SKILL

E2MOM x 5

Front Squat

Build across sets to a heavy for the day.

WORKOUT OF THE DAY

“Mullins”

For Time:

1000m Row

30 Wall Balls

750m Row

20 Wall Balls

500m Row

10 Wall Balls

500m Row

20 Wall Balls

750m Row

30 Wall Balls

1000m Row

25:00 Time Cap

*If not enough rowers available, sub for C2 bike and double the distance

Hybrid

SKILL:

E2MOM x 5

Front Squat

Build across sets to a heavy for the day.

WORKOUT OF THE DAY

25:00 AMRAP:

15/12 Cal Bike

5 Burpees

15/12 Cal Ski

5 Burpees

400m Run

5 Burpees

*Use Assault or Echo bike. No C2.

Monday 9/28

WARM UP

3 Rounds:

100m Run

10 Alternating Samson Lunges

8 Scap Push-Ups

6 Box Step-Ups

4 Box Jumps

SKILL

EMOM 10:00

– 6 Strict HSPU

Build from last week’s 5 reps.

WORKOUT OF THE DAY:

“TFX Qualifier 27.3”

For Time:

20 x 25’ Shuttle Runs (Down 25’ & Back 25’ = 1)

40 Box Jump-Overs

20 Dual DB Devil Press

40 Box Jump-Overs

20 x 25’ Shuttle Runs (Down 25’ & Back 25’ = 1)

RX: (50/35), (24/20)

55+: (35/25), (24/20)

Hybrid

SKILL

Seated DB Press – 5×5

WORKOUT OF THE DAY

4 Rounds for Time:

400m Run

25m Sled Push

50m Farmer Carry

65 Min Time Cap

6 Rounds

1000m Run
100m Farmers Carry 24/16kg
30m Walking Lunges 45/25
20 Wall Balls 14/10
10m Sled Pull
135.90

Athletes should use the long rope. Athletes should use the weight that they will use in the race.