Workouts

Sunday 11/3

ENDURANCE WOD

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.

Wednesday 10/30

WARM UP

10:00 handball

SKILL

EMOTM 10:00:

5 meter handstand walk

WORKOUT OF THE DAY

For time:

30 calorie bike

20 shoulder to overhead

10 ring muscle ups

RX: (115/75)

55+: (95/65)

Lv2: (135/95)

*Moderate sprint stimulus. Scale RMU to ring pull up or jumping RMU. 10:00 time cap.

Foundations(X)

SKILL

EMOTM 10:00:

8 perfect thrusters

*Keep barbell weight light

WORKOUT

20:00 AMRAP:

5 rope climbs to standing

10 push ups

15 box jump overs

Tuesday 10/29

WARM UP

Complete in either order:

5:00 skipping rope

5:00 continuous alternating turkish getup

SKILL

Overhead squat

3 x 5

*Build to medium

WORKOUT OF THE DAY

“The Lullaby”

EMOTM until 100 burpees

5 power snatch

AMRAP burpees

into

EMOTM until 500 double unders

5 overhead squats

AMRAP double unders

RX: (95/65)

*The weightlifting buy in is mandatory every minute. If athlete fails to complete the buy in, the workout is over. 35:00 time cap.

Foundations(X)

SKILL

Sumo deadlift

5 x 5

WORKOUT

For time:

2-4-6-8-10-12-14-12-10-8-6-4-2

Wall ball

Calorie ski