Workouts

Thursday 10/30

WARM UP

3 rounds:

10 good mornings

10 kip swings

10 meter toy soldiers

SKILL

Bench/floor press

5 x 5

WORKOUT OF THE DAY

For time:

30 deadlift

15 bar muscle up

20 deadlift

10 bar muscle up

10 deadlift

5 bar muscle up

RX: (185/125) (225/155) (275/185)

55+: (135/95) (185/125) (225/155)

Lv2: (225/155) (275/185) (315/215)

*Scale bar muscle ups to hardest version of pull up and challenge athletes to be smart on early sets. 18:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

For time:

1 mile run

1 mile row

3 mile bike

*30:00 time cap.

Wednesday 10/29

WARM UP

EMOM 5:00

:10 max effort bike

3 rounds:

10 goblet squats

1 wall walk

10 ring rows

SKILL

Ring muscle up progression

*10:00 practice

WORKOUT OF THE DAY

EMOM 20:00:

1) 1 pegboard ascent

2) 5 back squat

3) 10 meter handstand walk

4) 15/12 calorie assault bike

RX: (275/185)

55+: (225/155)

Lv2: (315/215)

*Athletes can start on different on stations. Score total reps completed.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

20:00 AMRAP:

40 box step overs

20 calorie ski

40 wall balls

20 calorie row

*Score total reps completed.

Tuesday 10/28

WARM UP

5:00 quadrapedal movement

SKILL

Handstand shoulder taps

*Accumulate 100

WORKOUT OF THE DAY

21-15-9

Hang power clean

Shoulder to overhead

RX: (95/65)

55+: (75/55)

Lv2: (135/95)

*Sprint stimulus. Challenge athletes to go for broke on big sets, while continuing to breath smoothly. 12:00 time cap.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

10 rounds for time:

10 meter broad jump

10 meter bear crawl

10 meter walking lunge

10 meter backwards bear crawl

*30:00 time cap.

Monday 10/27

WARM UP

5:00 row/ski

3 rounds:

10 air squats

10 inch worms

10 hollow rocks

SKILL

N/A

WORKOUT OF THE DAY

For max repetitions

EMOM 0-5:00:

30 air squats

EMOM 6-10:00:

10 burpees

EMOM 11-15:00:

20 push ups

EMOM 16-20:00:

10 burpees

EMOM 21-25:00:

30 lunges

EMOM 26-30:00:

10 burpees

EMOM 31-35:00:

20 abmat situps

*Adjust rep targets as needed to continue. Score total repetitions completed.

Sunday 10/26

70 Min AMRAP

600m Run
5m Burpee Broad jumps
5 Wall Balls
5 cal Row
5m Walking Lunges
5 Cal Ski

Add after each round
5m BBJ
5 Wall Balls
5 Cal Row
5m WL
5 Cal Ski

Saturday 10/25

WARM UP

3 rounds:

2 wall walks

10 ring swings

10 meter bear crawl

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

4 rounds for time:

7 ring muscle ups

10 meter handstand walk

14 GHD situp

10 meter handstand walk