Workouts

Monday 10/28

WARM UP

For completion:

800 meter run

1000 meter row

then

3 rounds:

10 good mornings

10 ring rows

10 air squats

SKILL

Power clean

3, 3, 2, 2, 1, 1

WORKOUT OF THE DAY

15:00 AMRAP:

400 meter run

500 meter row

30 Russian KB swings

30 pull ups

RX: (24kg/16kg)

*Scale pull ups to jumping pull up or hanging knee raise. Score total reps completed.

RX 60 Min TC

3 Rounds of

200m Run
10 Burpee Over Box
Row 500m
50m Sled Push 225/135
400m Run
20 Box Step Overs
Ski 500m
100m Farmers Carry 32kg/24kg
600m Run
30 Med Ball Sit up 20/14
25 Cal Bike
25 Wall Balls

Sc 45 Min TC

2 Rounds of

200m Run
10 Burpee Over Box
Row 500m
50m Sled Push 225/135
400m Run
20 Box Step Overs
Ski 500m
100m Farmers Carry 32kg/24kg
600m Run
30 Med Ball Sit up 20/14
25 Cal Bike
25 Wall Balls

Saturday 10/26

WARM UP

5:00 empty sled push

3 rounds:

10 med ball squat

10 meter alternating sprinters lunge with rotation

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

For time, partition any way:

100 wall ball

100 burpee box jump over

100 calorie ski

1000 meter sled push

*30:00 time cap.

Friday 10/25

WARM UP

3 rounds (Rd 1: hi hang, Rd 2: mid hang, Rd 3: low hang):

3 clean pull

3 muscle clean

3 power clean

3 front squat

3 squat clean

SKILL

Chest to bar pull ups

*10:00 to accumulate 50 reps.

WORKOUT OF THE DAY

For time:

5-4-3-2-1 cleans

RX: (135/95) (155/105) (185/125) (205/135) (225/155)

55+: (95/65) (115/75) (135/95) (155/105) (185/125)

Lv2: (225/155) (255/165) (275/175) (295/185) (315/205)

*Athletes must buy in with 400 meter run before every round, including first. 20:00 time cap.

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

For time:

3 mile bike

200 meter farmer carry

2 mile bike

200 meter farmer carry

1 mile bike

*40:00 time cap.

Thursday 10/24

WARM UP

3 x rolling 200 meter row

*Every meter +/- target equals 2 push ups and 2 hip bridges

SKILL

Every 1:30 x 7 rounds perform 7 bench/floor press

RX: 3/4 BW

Lv2: (BW)

WORKOUT OF THE DAY

For time:

1000 meter row

-rest 1:00

1000 meter row

-rest 1:00

1000 meter row

*18:00 time cap.

Wednesday 10/23

WARM UP

3 rounds:

10 ring swings

10 push press

10 overhead squat

SKILL

EMOTM 10:00:

3-5 ring muscle ups

*Sub ring dips or jumping RMU. No pull ups.

WORKOUT OF THE DAY

For time:

30 power snatch

20 power cleans

10 jerks

RX: (115/75) (135/95) (185/125)

55: (95/65) (135/95) (155/105)

Lv2: (115/75) (155/105) (205/145)

*Every broken set, athletes must complete 12 bar facing burpees (transitioning between movements does not count as a break). 12:00 time cap.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

5 rounds for time with partner:

400 meter sandbag carry

10 wall walks

*30:000 time cap.