Workouts

Friday 10/24

WARM UP

EMOTM 5:00:

:30 wall facing squat therapy

3 rounds:

10 ring swings

10 PVC overhead squats

10 calorie ski

SKILL

Ring muscle up progressions

*10:00 practice

WORKOUT OF THE DAY

For time with partner:

0-10:00:

Establish 1RM snatch + hang snatch

@ 10:00, complete for time:

10 rope climbs

20 db lunges

30 alternating db snatches

40 calorie ski

50 wall ball

*While partner 1 works on chipper, partner 2 must complete 200 meter sandbag carry. Switch every 200 meters. Score time to complete second portion and heaviest lifts for first portion.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

10 mile C2 bike for time

Thursday 10/23

WARM UP

1000 meter row

3 rounds:

5 clean pull

5 muscle clean

5 front squat

5 push jerk

SKILL

EMOTM 10:00:

1 turkish getup

*Alternate arms each minute.

WORKOUT OF THE DAY

12:00 AMRAP:

3 hang clean & jerk

3 calorie row

RX: (115/75)

55+: (95/65

Lv2: (135/95)

*Add 3 reps per exercise per round. Athletes should choose weights they can do for unbroken sets of 3. Score total reps completed.

Foundations(X)

SKILL

Double under technique

*10:00 practice

WORKOUT

30:00 AMRAP:

100 meter sled push

20 push ups

20 box step ups

20 ring rows

*Score total reps completed.

Wednesday 10/22

WARM UP

10:00 pizza delivery

SKILL

Strict press

5 x 5

WORKOUT OF THE DAY

For time:

10 toes to bar

400 meter run

10 toes to bar

10 HSPU

400 meter run

10 toes to bar

10 HSPU

10 burpee box jump overs

400 meter run

10 toes to bar

10 HSPU

10 burpee box jump overs

10 thrusters

400 meter run

RX: (24/20) (135/95)

*Pacing stimulus. Coach athletes to stay conservative the first few rounds. 24:00 time cap.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

“Death by wall ball”

*Perform 1 additional wall ball each minute until failure to complete. Score total work completed.

Tuesday 10/21

WARM UP

5:00 ski or row

3 rounds:

10 hollow rocks

10 hip bridges

10 burpees

SKILL

Crossbody KB swings

3 x 20

WORKOUT OF THE DAY

For time:

18 deadlift

:20 L sit hold

100 meter farmer carry

15 deadlift

:20 L sit hold

100 meter farmer carry

12 deadlift

:20 L sit hold

100 meter farmer carry

9 deadlift

:20 L sit hold

100 meter farmer carry

RX: (225/155)

55+: (185/125)

Lv2: (275/185)

*Coach athletes to pick a weight they think they can do for 10 unbroken reps. 20:00 time cap.

Monday 10/20

WARM UP

5:00 bike

5:00 roll quads, ankles, lats

3 rounds:

10 kip swings

10 ring rows

10 air squats

SKILL

GHD hip extension

3 x 10-15

WORKOUT OF THE DAY

EMOTM 20:00:

1) 3 back squats

2) 3 strict pullups + 3 kipping pull ups + 3 bar muscle ups

*Build to heavy 3RM squat. Score best weight and total pull ups.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

20:00 AMRAP:

500 meter row

500 meter ski

400 meter run

*Score total distance completed.

Half Hyrox SIM
TC 75 MIN

500m Run
500m Ski
500m Run
50m Sled Push 360/225
500m Run
50m Sled Pull 225/180
500m Run
40m Burpee Broad Jump
500m run
500m row
500m run
100m farmers carry 24/16kg
500m run
50m walking lunge 45/25 sandbag
500m run
50 wall balls 14/10