Workouts

Saturday 11/8

WARM UP

5:00 skipping rope

3 rounds:

10 step ups

10 medball squats

10 kip swings

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

“Filthy Fifty”

50 box jumps

50 jumping pull ups

50 kb swings (16kg)

50 lunges

50 push press (45)

50 knees to elbows

50 back extensions/supermans

50 wall balls

50 burpees

50 double unders

*30:00 time cap.

Friday 11/7

WARM UP

10:00 handball

SKILL

N/A

WORKOUT OF THE DAY

WTF #3

Thursday 11/6

WARM UP

5:00 bike

3 rounds:

10 hollow rocks

10 push ups

10 meter walking toy soldier

SKILL

GHD situp 3 x 10

GHD hip extension 3 x 10

WORKOUT OF THE DAY

15:00 AMRAP:

20 calorie C2 or 15 calorie Assault bike

15 toes to bar

10 DB incline bench press

RX: (50/35)

*This is a pacing workout. Try to limit breaks to as short as possible. Score total reps completed.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

5k row for time

Wednesday 11/5

WARM UP

5:00 skipping rope

3 rounds:

10 inch worm push ups

10 rope climb to standing

3 deadlift + 3 muscle clean + 3 front squat

SKILL

Handstand walking

*10:00 practice drills

WORKOUT OF THE DAY

20 rounds for time:

1 wall walk

1 rope climb

1 clean

RX: (225/155)

55+: (205/135)

Lv2: (275/185)

*Clean weight should not exceed 90% 1RM. 25:00 time cap.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

EMOM 20:00:

1) 20 alternating Cossack squat

2) 50 single unders

3) 20 walking lunges

4) 50 single unders

5) 20 ring rows

*Score total reps completed.

Tuesday 11/4

WARM UP

800 meter run or 1000 meter row

3 rounds:

10 ring swings

10 goblet squats

SKILL

Ring dips with pause in bottom

3 x 5

WORKOUT OF THE DAY

3 x 400 meter run

*1:00 rest after each effort

Into

3 x 500 meter row

*1:00 rest after each effort

Into

3 rounds:

10 ring muscle ups

10 back squat

RX: (185/125)

55+: (155/105)

Lv2: (225/155)

*Back squats can be taken from the rack. Coach athletes to push the run and row intervals. 25:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

3 rounds for time:

800 meter run

40 meter indoor sled

40 meter burpee broad jump

*Score time to complete. 30:00 time cap.

Monday 11/3

WARM UP

EMOM 6:00:

Odd: 10 burpees

Even: 10 ring rows or 10 kip swings

3 rounds for completion with empty bar:

10 behind the neck push press

10 overhead squat

10 good morning

SKILL

E2MOM 10:00:

3 hang snatches

*Build to heavy

WORKOUT OF THE DAY

“Chad Prep”

3 rounds for time:

100 step ups

20 pull ups

30 abmat situps

40 push ups

Lv2: Wear a vest

*Coach athletes to establish a consistent pace on the step ups. 30:00 time cap.

Foundations(X)

Partner version of workout. You go I go for everything.