Workouts

Tuesday 11/26

WARM UP
3 rounds:
10 ring rows
10 hanging shrugs
10 empty bar deadlift
400 meter run
SKILL
Pullovers and hip circles
*10:00 practice
WORKOUT OF THE DAY
Death by…
Odd: Deadlift
Even: Pullups
RX: (185/125)
Lv2: (225/155)
*Athletes will start with 1 deadlift in minute 1. Then 2 pullups in minute 2. Then 3 deadlifts in minute 3. This sequence will continue until failure to successfully complete the work in the prescribed minute. Score total reps.

Foundations(X)

SKILL
Deadlift technique
5 x 5
WORKOUT
For time, partition any way:
100 lunges
100 box jumps
100 abmat situps
100 push press

Monday 11/25

WARM UP
For completion:
1000 meter row
20 walking lunges
20 kip swings
20 push ups
SKILL
EMOTM 10:00:
3 thrusters
RX: (155/105)
55+: (115/75)
Lv2: (185/125)
WORKOUT OF THE DAY
For time:
20 burpees
20 calorie bike
20 calorie row
20 toes to bar
20 calorie row
20 calorie bike
20 burpees
*12:00 time cap.

Sunday 11/24

ENDURANCE WOD
Rx 70 Min Time Cap
3 Rounds of
200m Run
20 Deadlifts 95/65
20 Wall Balls
400m Run
15 Ring Rows
15 Push Ups
600m Run
10 STO 95/65
10 Reverse Lunges 95/65
800m Run
After Round 1 – 2k Row
After Round 2 – 2K Ski
After Round 3 – 3 Mile Bike

Friday 11/22

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

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
  2. 1
  3. ...
  4. 86
  5. 87
  6. 88
  7. 89
  8. 90
  9. 91
  10. 92
  11. ...
  12. 146