WARM UP
5:00 roll calves and hips
3 rounds:
10 lunges
10 meter toy soldiers
SKILL
N/A
WORKOUT OF THE DAY
“Chad”
1000 step ups for time
RX: (20 inches)
*Wear vest or ruck sack if you have one.
Workouts
Monday 11/10
WARM UP
5:00 skipping rope
3 rounds:
10 burpees
10 medball squats
10 meter lunge and twist
SKILL
EMOM 10:00:
1 rope climb from seated start
WORKOUT OF THE DAY
18:00 AMRAP:
200 meter run
20 wall ball
10 devils press
RX: (20/14) (50/35)
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
10 to 1 for time:
Burpee
Ring row
Hollow rock
Kip swing
*20:00 time cap.
Sunday 11/9
HYROX DOUBLES SIM
90 min Time Cap
With a partner
Must stay together on the runs
Split station work any way- you go i go
1000m Run
1000m Ski
1000m Run
50m Sled Push 360/225
1000m Run
50m Sled Pull 225/180
1000m Run
80m Burpee Broad Jump
1000m run
1000m row
1000m run
200m farmers carry 24/16kg
1000m run
100m walking lunge 45/25 sandbag
1000m run
100 wall balls 14/10
Saturday 11/8
WARM UP
5:00 skipping rope
3 rounds:
10 step ups
10 medball squats
10 kip swings
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
“Filthy Fifty”
50 box jumps
50 jumping pull ups
50 kb swings (16kg)
50 lunges
50 push press (45)
50 knees to elbows
50 back extensions/supermans
50 wall balls
50 burpees
50 double unders
*30:00 time cap.
Friday 11/7
WARM UP
10:00 handball
SKILL
N/A
WORKOUT OF THE DAY
WTF #3
Thursday 11/6
WARM UP
5:00 bike
3 rounds:
10 hollow rocks
10 push ups
10 meter walking toy soldier
SKILL
GHD situp 3 x 10
GHD hip extension 3 x 10
WORKOUT OF THE DAY
15:00 AMRAP:
20 calorie C2 or 15 calorie Assault bike
15 toes to bar
10 DB incline bench press
RX: (50/35)
*This is a pacing workout. Try to limit breaks to as short as possible. Score total reps completed.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
5k row for time