Workouts

Tuesday 11/5

WARM UP

5:00 bike

3 rounds:

3 snatch pull

3 muscle snatch

3 power snatch

3 snatch balance

3 oh squat

3 full snatch

*Perform 1 round from hi hang, 1 round from mid hang, and 1 rounds from low hang.

SKILL

EMOTM 10:00:

5 air squats

1 snatch

E2MOTM 10:00:

1 snatch

*Build to 1RM snatch and record heaviest lift

WORKOUT OF THE DAY

1 mile assault bike sprint

*All out sprint.

Monday 11/4

WARM UP

5:00 row

1 round:

10 wall balls

10 sumo high pulls

10 box jumps

10 push press

SKILL

N/A

WORKOUT OF THE DAY

“Fight Gone Bad”

3 x 1:00 rounds for max repetitions:

Wall ball (20/14)

Sumo deadlift high pull (75/55)

Box jump (20)

Push press (75/55)

Row for calories

*Run 2 heats and have athletes count reps for each other. Endurance effort. Coach athletes to pace the beginning and stay consistent.

Rx – 70 Min Time Cap

2k Row
3 Rounds of
600m Run
15 Kb Swings 53/35
20 Ring Rows
25 Box Step Overs

2K Ski
3 Rounds of
600m Run
20m Walking Lunge W/ Kb 53/35
20 Push Ups
10 Burpee Over Box

3 Mile Bike
3 Rounds of
600m
20 Kb Squats
10 Burpee Pull Ups
20 Wall Balls 20/14

Sc – 45 Min Time Cap

1k Row
2 Rounds of
400m Run
15 Kb Swings 53/35
20 Ring Rows
25 Box Step Overs

1K Ski
2 Rounds of
400m Run
20m Walking Lunge W/ Kb 53/35
20 Push Ups
10 Burpee Over Box

1.5 Mile Bike
2 Rounds of
400m
20 Kb Squats
10 Burpee Pull Ups
20 Wall Balls 20/14

Saturday 11/2

WARM UP

5:00 row/bike/ski

3 rounds:

10 hanging shoulder taps

10 Cossack squats

10 burpees

SKILL

N/A

WORKOUT OF THE DAY

EMOTM 40:00:

1 pegboard attempt

20 alternating box step ups

20 push ups

20 alternating Cossack squats

20 ring rows

Friday 11/1

WARM UP

3 rounds:

10 calorie bike

10 meter walking quad stretch

10 meter walking knee to chest

10 meter toy soldier

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT OF THE DAY

27-21-15

Front squat

9-7-5

Pullovers

RX: (155/105)

55+ (135/95)

Lv2: (185/125)

*Bars must be taken from the floor. 12:00 time cap.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

For time with partner:

5 mile bike

1 mile farmer carry

*Partition any way. 30:00 time cap.

Thursday 10/31

WARM UP

3 rounds:

10 push ups

10 deadlift

10 sprinter lunge with rotation

SKILL

3 x max unbroken toes to bar

*Rest as needed between efforts. Score total reps.

WORKOUT OF THE DAY

E2MOTM 20:00:

5 bench press + 10 HSPU

5 deadlift + 20 walking lunges

*Build to heavy on bench and deadlift.

Foundations(X)

SKILL

Overhead squat

5 x 5

WORKOUT

4 rounds for time:

100 meter sled push

10 toes to rings

5 wall walks

*20:00 time cap.