Workouts

Tuesday 10/22

WARM UP

5:00 octopus racing (teams of 4)

*Losing teams do 5 burpees.

3 rounds:

10 good mornings

10 meter broad jump

10 hollow rocks

SKILL

3 rounds for completion:

10 meter handstand walk

10 toes to rings

WORKOUT OF THE DAY

For time with partner:

21-21-15-15-9-9

Deadlift

Box jump

RX: (275/185) (24/20)

55+: (225/155) (24/20)

Lv2: (315/215) (30/24)

*Partners must alternate complete rounds. Ex: partner A does 21 deadlift + 21 box jump, then partner B does 21 deadlift + 21 box jump. 10:00 time cap.

Foundations(X)

SKILL

Deadlift (don’t wake baby style)

5 x 5

WORKOUT

20:00 AMRAP:

60 calorie row

50 hanging knee raises

40 wall balls

30 kb swings

20 burpees

*Restart at the rower if finishes before 20:00 mark.

Monday 10/21

WARM UP

3 rounds:

200 meter run

10 calorie bike

10 air squats

Then…

5:00 roll out quads and ankles

SKILL

EMOTM 10:00:

5 zombie squats

*Build to heavy

WORKOUT OF THE DAY

25:00 AMRAP:

800 meter run

800 meter bike (1/2 mile)

8 rope climbs

*Score total reps.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

“Death by hang power clean”

*Perform 1 additional hang power clean each minute until failure to complete. Score total reps completed.

Sunday 10/20

ENDURANCE WOD

Rx 70 Min Time Cap

3 rounds of

800m Run

750m Ski

750m Row

Then

10 Rounds of

400m Run

10 Ring Rows

10 Trusters 75/55

10 Cal Bike

50m Sled Push Pull 225/135

Sc 40 Min Time Cap

1 rounds of

800m Run

750m Ski

750m Row

Then

5 Rounds

400m Run

10 Ring Rows

10 Trusters 75/55

10 Cal Bike

50m Sled Push Pull 225/135

Saturday 10/19

WARM UP

10:00 handball

SKILL

N/A

WORKOUT OF THE DAY

For time:

100 alternating step ups

25 burpees

100 barbell strict press

25 burpees

100 barbell step back lunges

25 burpees

100 barbell strict press

25 burpees

100 alternating step ups

RX: (45/35)

*35:00 time cap.

Friday 10/18

WARM UP

800 meter run

3 rounds:

10 ring swings

10 Russian kb swings

10 push ups

SKILL

DB overhead lunges

3 x 10 each side

WORKOUT OF THE DAY

“Dumb Standard”

3 rounds for time:

10 alternating DB clean and jerk

10 ring muscle ups

10 alternating DB snatch

RX: (70/50)

55+: (50/35)

Lv2: (100/70)

*Rest 1:00 after each completed round. Scale RMU to ring pullup or ring dips. 15:00 time cap.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

EMOTM 30:00:

10 deadlift

20 lateral barbell hops

5 floor press

20 abmat situps

50 single unders

*Use same barbell for deadlift and floor press. Pick weight that is doable for both. Score total reps completed.

Thursday 10/17

WARM UP

EMOTM 10:00:

10 calorie bike

10 front squat

SKILL

Strict ring muscle up drills

-false grip hang

-eccentrics

-drop kips

WORKOUT OF THE DAY

“Hot Mess”

21-15-9 calorie bike

7-5-3 squat clean

RX: (185/125)

55+: (135/95)

Lv2: (225/155)

*8:00 time cap.

Foundations(X)

SKILL

Hang clean technique

5 x 5

WORKOUT

15:00 AMRAP:

1 wall ball

1 ring row

1 broad jump

*Add one rep per exercise per round. Score total reps completed.