Workouts

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.

Sunday 10/26

70 Min AMRAP

600m Run
5m Burpee Broad jumps
5 Wall Balls
5 cal Row
5m Walking Lunges
5 Cal Ski

Add after each round
5m BBJ
5 Wall Balls
5 Cal Row
5m WL
5 Cal Ski

Saturday 10/25

WARM UP

3 rounds:

2 wall walks

10 ring swings

10 meter bear crawl

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

4 rounds for time:

7 ring muscle ups

10 meter handstand walk

14 GHD situp

10 meter handstand walk

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.