WARM UP
3 rounds:
10 meter walking lunge
10 ring rows
SKILL
Athlete choice
*10:00 practice.
WORKOUT OF THE DAY
“Chad Prep”
4 rounds for time:
150 alternating step ups
25 pull ups
*40:00 time cap.
Workouts
Friday 11/3
WARM UP
EMOTM 10:00:
1 wall walk
5 good mornings
SKILL
Handstand walking and pirouettes
*10:00 practice
WORKOUT OF THE DAY
“FUBAR”
Against a 23:00 clock:
5 minutes work + 1 minute rest:
35/30 calorie row
AMRAP in time remaining:
3 DB devil press
6 deadlift
9 wall ball
RX: (50/35) (185/135) (20/14)
55+: (35/25) (155/105) (20/14)
*Score is total number of rounds + reps. Pick up where you left off after each buy in interval.
FOUNDATIONS (X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
1 to 10 for time:
Wall ball
KB swing
Calorie ski
Box jump
Thursday 11/2
WARM UP
10:00 tic tac toe
3 rounds:
10 push ups
10 calorie bike
SKILL
E2MOTM 10:00:
Max rep bench/floor press
RX: 3/4BW
Lv2: BW
WORKOUT OF THE DAY
10:00 max calorie bike