WARM UP
3 rounds:
10 PVC press
10 PVC Sots press
10 calorie row
SKILL
Overhead squat
5 x 5
WORKOUT OF THE DAY
2k row for time
Workouts
Thursday 11/21
WARM UP
EMOTM 5:00:
10 burpees
10:00 ankle/hip mobility
SKILL
EMOTM 10:00:
1 clean and jerk
E2MOTM 10:00:
1 clean and jerk
*Build to 1RM
WORKOUT OF THE DAY
100 burpees for time
Wednesday 11/20
WARM UP
3 rounds:
10 calorie bike
10 push ups
10 kip swings
SKILL
Incline bench press
5 x 8
WORKOUT OF THE DAY
10:00 AMRAP:
15 calorie bike
15 deadlift
15 toes to bar
Tuesday 11/19
WARM UP
5 rounds:
:30 run in place
5 kicks to handstand
SKILL
Handstand walking
*10:00 practice
WORKOUT OF THE DAY
FOLSOM:
1.8 mile hill run
WHITNEY/ROCKLIN/RANCHO/SAC:
2 mile run for time
Monday 11/18
WARM UP
3 rounds:
10 air squats
10 alternating step ups
10 ring rows
SKILL
EMOTM 10:00:
-
1 skin the cat
-
10 box jumps
WORKOUT OF THE DAY
30:00 to build to 1RM back squat
Sunday 11/17
ENDURANCE WOD
RX 60 Min Time Cap
2 Rounds of
1000m Run
20 Deadlifts 95/66
15 Wall Balls 20/14
10 Pull Ups
25 Cal Bike
100m Sled Push
4 Rounds of
500m Run
10 STO 95/65
15 Ring Rows
20 Med-Ball Sit Ups 20/14
500m Ski
100m Farmers Carry 53/35
2 Rounds of
1000m Run
20 Deadlifts 95/66
15 Wall Balls 20/14
10 Pull Ups
25 Cal Bike
100m Sled Push
4 Rounds of
500m Run
10 STO 95/65
15 Ring Rows
20 Med-Ball Sit Ups 20/14
500m Ski
100m Farmers Carry 53/35
Sc 40 Min Time Cap
RX 60 Min Time Cap
1 Rounds of
1000m Run
20 Deadlifts 95/66
15 Wall Balls 20/14
10 Pull Ups
25 Cal Bike
100m Sled Push
2 Rounds of
500m Run
10 STO 95/65
15 Ring Rows
20 Med-Ball Sit Ups 20/14
500m Ski
100m Farmers Carry 53/35
1 Rounds of
1000m Run
20 Deadlifts 95/66
15 Wall Balls 20/14
10 Pull Ups
25 Cal Bike
100m Sled Push
2 Rounds of
500m Run
10 STO 95/65
15 Ring Rows
20 Med-Ball Sit Ups 20/14
500m Ski
100m Farmers Carry 53/35