Workouts

Wednesday 11/5

WARM UP

5:00 skipping rope

3 rounds:

10 inch worm push ups

10 rope climb to standing

3 deadlift + 3 muscle clean + 3 front squat

SKILL

Handstand walking

*10:00 practice drills

WORKOUT OF THE DAY

20 rounds for time:

1 wall walk

1 rope climb

1 clean

RX: (225/155)

55+: (205/135)

Lv2: (275/185)

*Clean weight should not exceed 90% 1RM. 25:00 time cap.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

EMOM 20:00:

1) 20 alternating Cossack squat

2) 50 single unders

3) 20 walking lunges

4) 50 single unders

5) 20 ring rows

*Score total reps completed.

Tuesday 11/4

WARM UP

800 meter run or 1000 meter row

3 rounds:

10 ring swings

10 goblet squats

SKILL

Ring dips with pause in bottom

3 x 5

WORKOUT OF THE DAY

3 x 400 meter run

*1:00 rest after each effort

Into

3 x 500 meter row

*1:00 rest after each effort

Into

3 rounds:

10 ring muscle ups

10 back squat

RX: (185/125)

55+: (155/105)

Lv2: (225/155)

*Back squats can be taken from the rack. Coach athletes to push the run and row intervals. 25:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

3 rounds for time:

800 meter run

40 meter indoor sled

40 meter burpee broad jump

*Score time to complete. 30:00 time cap.

Monday 11/3

WARM UP

EMOM 6:00:

Odd: 10 burpees

Even: 10 ring rows or 10 kip swings

3 rounds for completion with empty bar:

10 behind the neck push press

10 overhead squat

10 good morning

SKILL

E2MOM 10:00:

3 hang snatches

*Build to heavy

WORKOUT OF THE DAY

“Chad Prep”

3 rounds for time:

100 step ups

20 pull ups

30 abmat situps

40 push ups

Lv2: Wear a vest

*Coach athletes to establish a consistent pace on the step ups. 30:00 time cap.

Foundations(X)

Partner version of workout. You go I go for everything.

RX 60 Min Time Cap

2 Rounds of
1000m Run
20 Deadlifts 95/66
15 Wall Balls 20/14
10 Pull Ups
25 Cal Bike
100m Sled Push

4 Rounds of
500m Run
10 STO 95/65
15 Ring Rows
20 Med-Ball Sit Ups 20/14
500m Ski
100m Farmers Carry 53/35

Saturday 11/1

WARM UP

5:00 empty sled push

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

30:00 AMRAP with partner:

200 meter sled push

30 pull ups

60 push ups

90 step ups

*One partner working at a time. Score total reps completed.

Friday 10/31

WARM UP

800 meter run

3 rounds:

10 wall balls

10 Russian KBS

10 burpees

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT OF THE DAY

For time:

400 meter run

20 alternating DB snatch

20 toes to bar

800 meter run

40 wall balls

40 American kb swings

400 meter run

20 burpee pull ups

20 HSPU

RX: (50/35) (20/14) (24kg/16kg)

*25:00 time cap.

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

20:00 AMRAP:

5 jumping pull ups

10 abmat situps

20 walking lunges

*Score total rounds and reps.