Workouts

Wednesday 11/13

WARM UP
5:00 ski
EMOTM 5:00:
10 KB deadlift
10 vertical jumps
SKILL
Strict press
5 x 5
WORKOUT OF THE DAY
21-15-9
Deadlift
Calorie ski
RX: (225/155)
Lv2: (275/185)

Foundations(X)

SKILL
Strict press
5 x 5
WORKOUT
For time:
100 hang clean and jerk
*Every broken set perform 3 toes to bar. 12:00 time cap.

Tuesday 11/12

WARM UP
3 rounds:
10 push ups
10 ring rows
10 air squats
SKILL
Rope climb technique
*10:00 practice efficiency
WORKOUT OF THE DAY
EMOTM 15:00:
  • 10 bench/floor press
  • 20 pull ups
  • 30 air squats
RX: (185/125)
55+: (155/105)
Lv2: (225/155)
*Score total reps completed.

Foundations(X)

SKILL
Back squat
5 x 5
WORKOUT
3 rounds for time:
20 calorie bike
20 abmat situps
20 ring rows
20 burpees
*20:00 time cap.

Monday 11/11

WARM UP
5:00 bike or ski
SKILL
N/A
WORKOUT OF THE DAY
“Chad”
1000 step ups for time
Rx: 20 inch box
*55:00 time cap. If you have a weight vest or rucksack, wear it.

Friday 11/8

WARM UP
EMOTM 9:00:
  • 10 kip swings + 10 air squats
  • 10 ring rows + 10 lunges
  • 10 push ups + 10 good mornings
SKILL
Kipping pull ups
*10:00 practice
WORKOUT OF THE DAY
“Fran”
21-15-9
Thrusters
Pull ups
*Sprint effort. Coach athletes to go for big sets and hold on to the bar.

Thursday 11/7

WARM UP
3 rounds:
10 meter crab walk
10 meter sprinters lunge with rotation
10 meter toy soldier
10 piked push ups
SKILL
Hip/shoulder mobility
*10:00 prep.
WORKOUT OF THE DAY
Build to 1 RM:
Strict Press
Deadlift
*Score heaviest successful rep for each lift.
  2. 1
  3. ...
  4. 83
  5. 84
  6. 85
  7. 86
  8. 87
  9. 88
  10. 89
  11. ...
  12. 141