WARM UP
5:00 empty sled push
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
30:00 AMRAP with partner:
200 meter sled push
30 pull ups
60 push ups
90 step ups
*One partner working at a time. Score total reps completed.
Workouts
Friday 10/31
WARM UP
800 meter run
3 rounds:
10 wall balls
10 Russian KBS
10 burpees
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT OF THE DAY
For time:
400 meter run
20 alternating DB snatch
20 toes to bar
800 meter run
40 wall balls
40 American kb swings
400 meter run
20 burpee pull ups
20 HSPU
RX: (50/35) (20/14) (24kg/16kg)
*25:00 time cap.
Foundations(X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
20:00 AMRAP:
5 jumping pull ups
10 abmat situps
20 walking lunges
*Score total rounds and reps.
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.