Workouts

Saturday 11/16

WARM UP

10:00 tic-tac-toe

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

For time with partner, partition any way:

75 snatch

150 wall ball

RX: (135/95)

*Athletes can share work any way, only one athlete working at a time.

Friday 11/15

WARM UP

3 x rolling 200 meter row

*Every meter +/- target equals 2 front squats and 2 kip swings

SKILL

Hi hang snatch technique

5 x 5

WORKOUT OF THE DAY

Rogue Event 4 (Hunting Haggis):

For time:

1000 meter row

30 thrusters

30 bar muscle ups

30 thrusters

1000 meter row

RX: (135/95)

*20:00 time cap.

Foundations(X)

SKILL

Hi hang snatch technique

5 x 5

WORKOUT

For time:

5k ski

*E3MOTM including 1st interval, athletes must buy in with 20 walking lunges.

Thursday 11/14

WARM UP

800 meter run

5:00 ankle mobility

SKILL

Jump rope skills

-run in place

-crossovers

-traveling doubles

WORKOUT OF THE DAY

25:00 AMRAP:

400 meter run

50 double unders

10 alternating DB snatch

RX: (50/35)

*Increase DB snatch by 10 reps each round. Score total reps completed.

Foundations(X)

SKILL

Deadlift technique

5 x 5

WORKOUT

15:00 AMRAP:

100 meter sled push

100 meter farmer carry

*Score total rounds plus reps.

Wednesday 11/13

WARM UP

5:00 ski

EMOTM 5:00:

10 KB deadlift

10 vertical jumps

SKILL

Strict press

5 x 5

WORKOUT OF THE DAY

21-15-9

Deadlift

Calorie ski

RX: (225/155)

Lv2: (275/185)

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

For time:

100 hang clean and jerk

*Every broken set perform 3 toes to bar. 12:00 time cap.

Tuesday 11/12

WARM UP

3 rounds:

10 push ups

10 ring rows

10 air squats

SKILL

Rope climb technique

*10:00 practice efficiency

WORKOUT OF THE DAY

EMOTM 15:00:

10 bench/floor press

20 pull ups

30 air squats

RX: (185/125)

55+: (155/105)

Lv2: (225/155)

*Score total reps completed.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

3 rounds for time:

20 calorie bike

20 abmat situps

20 ring rows

20 burpees

*20:00 time cap.

Monday 11/11

WARM UP

5:00 bike or ski

SKILL

N/A

WORKOUT OF THE DAY

“Chad”

1000 step ups for time

Rx: 20 inch box

*55:00 time cap. If you have a weight vest or rucksack, wear it.