ENDURANCE WOD
Workouts
Friday 11/8
WARM UP
EMOTM 9:00:
-
10 kip swings + 10 air squats
-
10 ring rows + 10 lunges
-
10 push ups + 10 good mornings
SKILL
Kipping pull ups
*10:00 practice
WORKOUT OF THE DAY
“Fran”
21-15-9
Thrusters
Pull ups
*Sprint effort. Coach athletes to go for big sets and hold on to the bar.
Thursday 11/7
WARM UP
3 rounds:
10 meter crab walk
10 meter sprinters lunge with rotation
10 meter toy soldier
10 piked push ups
SKILL
Hip/shoulder mobility
*10:00 prep.
WORKOUT OF THE DAY
Build to 1 RM:
Strict Press
Deadlift
*Score heaviest successful rep for each lift.
Wednesday 11/6
WARM UP
3 rounds:
400 meter run
10 ring swings
10 ring dips
10 good mornings
SKILL
10:00 to establish max consecutive ring muscle ups
WORKOUT OF THE DAY
“Helen”
3 rounds for time:
400 meter run
21 kb swings (24kg/16kg)
12 pull ups
*Borderline sprint effort. Coach athletes to push the runs and hang on for unbroken sets.
Tuesday 11/5
WARM UP
5:00 bike
3 rounds:
3 snatch pull
3 muscle snatch
3 power snatch
3 snatch balance
3 oh squat
3 full snatch
*Perform 1 round from hi hang, 1 round from mid hang, and 1 rounds from low hang.
SKILL
EMOTM 10:00:
5 air squats
1 snatch
E2MOTM 10:00:
1 snatch
*Build to 1RM snatch and record heaviest lift
WORKOUT OF THE DAY
1 mile assault bike sprint
*All out sprint.
Monday 11/4
WARM UP
5:00 row
1 round:
10 wall balls
10 sumo high pulls
10 box jumps
10 push press
SKILL
N/A
WORKOUT OF THE DAY
“Fight Gone Bad”
3 x 1:00 rounds for max repetitions:
-
Wall ball (20/14)
-
Sumo deadlift high pull (75/55)
-
Box jump (20)
-
Push press (75/55)
-
Row for calories
*Run 2 heats and have athletes count reps for each other. Endurance effort. Coach athletes to pace the beginning and stay consistent.