Workouts

Saturday 9/27

WARM UP

For completion:

10 wall ball

10 sumo high pull

10 box jumps

10 push press

10 calorie row

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

“Fight Gone Bad”

3 x 5:00 rounds for max reps:

1:00 wall ball (20/14)

1:00 sumo deadlift high pull (75/55)

1:00 box jump (20 inches)

1:00 push press (75/55)

1:00 row for calories

*Rest 1:00 between rounds.

Friday 9/26

WARM UP

5:00 shoulder mobility

3 rounds:

5 snatch pull

5 snatch grip bent row

5 snatch grip push press

5 overhead squat

SKILL

Snatch balance

5 x 3

*Build towards opening weight for workout

WORKOUT OF THE DAY

E2MOM 20:00:

2 hang squat snatches

*Build to heavy. Score heaviest successful double.

Hybrid

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

EMOM 20:00:

1) 10 ring rows

2) 10 toes to rings

3) 20 alternating Cossack squat

4) 20 abmat situps

*Adjust targets as necessary. Score total reps completed.

Thursday 9/25

WARM UP

10:00 pizza delivery

SKILL

EMOM 10:00:

1) 10 handstand shoulder taps

2) 1 handstand pirouette

WORKOUT OF THE DAY

E5MOTM 20:00:

1) 5 bench/floor press + 15 push ups + 20 KB walking lunges

2) 400 meter farmer carry

RX: (24kg/16kg)

*Score total reps completed and heaviest bench press.

Hybrid

SKILL

Deadlift

5 x 5

WORKOUT

30:00 AMRAP:

400 meter run

10 meter indoor sled push

20 wall ball

*Score total rounds plus reps.

Wednesday 9/24

WARM UP

3 rounds:

10 calorie row

10 calorie bike

1:00 run in place

SKILL

N/A

WORKOUT OF THE DAY

3 rounds for time:

800 meter run

1000 meter row

1.5 mile assault bike (1600 meter C2 bike)

*Endurance effort. 40:00 time cap.

Tuesday 9/23

WARM UP

3 rounds:

200 meter run

10 GHD hip extension

10 meter bear crawl

10 hollow rocks

SKILL

EMOTM 10:00:

2 deadlift

*Build to heavy

WORKOUT OF THE DAY

5 rounds for time:

50-40-30-20-10 alternating DB snatch

10 burpee + toes to bar

10 box jump overs

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

*Challenge athletes to hang on to the DB for unbroken sets if possible.

Hybrid

SKILL

Push press

5 x 5

WORKOUT

For time:

100 calorie row

100 calorie ski

100 calorie bike erg

Monday 9/22

WARM UP

5:00 bike

3 rounds:

10 muscle cleans

10 front squats

10 kip swings

SKILL

Strict press

5 x 5

WORKOUT OF THE DAY

4 rounds for max reps:

3:00 on/1:00 off:

3 clusters

6 bar muscle ups

RX: (135/95)

55+: (115/75)

Lv2: (185/125)

*Resume AMRAP where you leave off. Athletes should push for heavier weights on the clusters. Scale BMU to version of a pull up.

Hybrid

SKILL

Front squat

5 x 5

WORKOUT

20:00 AMRAP:

40 goblet squats

40 single unders

40 meter bear crawl

*Must finish squats before advancing to single unders, etc. Score total reps completed.