Workouts

Friday 10/25

WARM UP

3 rounds (Rd 1: hi hang, Rd 2: mid hang, Rd 3: low hang):

3 clean pull

3 muscle clean

3 power clean

3 front squat

3 squat clean

SKILL

Chest to bar pull ups

*10:00 to accumulate 50 reps.

WORKOUT OF THE DAY

For time:

5-4-3-2-1 cleans

RX: (135/95) (155/105) (185/125) (205/135) (225/155)

55+: (95/65) (115/75) (135/95) (155/105) (185/125)

Lv2: (225/155) (255/165) (275/175) (295/185) (315/205)

*Athletes must buy in with 400 meter run before every round, including first. 20:00 time cap.

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

For time:

3 mile bike

200 meter farmer carry

2 mile bike

200 meter farmer carry

1 mile bike

*40:00 time cap.

Thursday 10/24

WARM UP

3 x rolling 200 meter row

*Every meter +/- target equals 2 push ups and 2 hip bridges

SKILL

Every 1:30 x 7 rounds perform 7 bench/floor press

RX: 3/4 BW

Lv2: (BW)

WORKOUT OF THE DAY

For time:

1000 meter row

-rest 1:00

1000 meter row

-rest 1:00

1000 meter row

*18:00 time cap.

Wednesday 10/23

WARM UP

3 rounds:

10 ring swings

10 push press

10 overhead squat

SKILL

EMOTM 10:00:

3-5 ring muscle ups

*Sub ring dips or jumping RMU. No pull ups.

WORKOUT OF THE DAY

For time:

30 power snatch

20 power cleans

10 jerks

RX: (115/75) (135/95) (185/125)

55: (95/65) (135/95) (155/105)

Lv2: (115/75) (155/105) (205/145)

*Every broken set, athletes must complete 12 bar facing burpees (transitioning between movements does not count as a break). 12:00 time cap.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

5 rounds for time with partner:

400 meter sandbag carry

10 wall walks

*30:000 time cap.

Tuesday 10/22

WARM UP

5:00 octopus racing (teams of 4)

*Losing teams do 5 burpees.

3 rounds:

10 good mornings

10 meter broad jump

10 hollow rocks

SKILL

3 rounds for completion:

10 meter handstand walk

10 toes to rings

WORKOUT OF THE DAY

For time with partner:

21-21-15-15-9-9

Deadlift

Box jump

RX: (275/185) (24/20)

55+: (225/155) (24/20)

Lv2: (315/215) (30/24)

*Partners must alternate complete rounds. Ex: partner A does 21 deadlift + 21 box jump, then partner B does 21 deadlift + 21 box jump. 10:00 time cap.

Foundations(X)

SKILL

Deadlift (don’t wake baby style)

5 x 5

WORKOUT

20:00 AMRAP:

60 calorie row

50 hanging knee raises

40 wall balls

30 kb swings

20 burpees

*Restart at the rower if finishes before 20:00 mark.

Monday 10/21

WARM UP

3 rounds:

200 meter run

10 calorie bike

10 air squats

Then…

5:00 roll out quads and ankles

SKILL

EMOTM 10:00:

5 zombie squats

*Build to heavy

WORKOUT OF THE DAY

25:00 AMRAP:

800 meter run

800 meter bike (1/2 mile)

8 rope climbs

*Score total reps.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

“Death by hang power clean”

*Perform 1 additional hang power clean each minute until failure to complete. Score total reps completed.

Sunday 10/20

ENDURANCE WOD

Rx 70 Min Time Cap

3 rounds of

800m Run

750m Ski

750m Row

Then

10 Rounds of

400m Run

10 Ring Rows

10 Trusters 75/55

10 Cal Bike

50m Sled Push Pull 225/135

Sc 40 Min Time Cap

1 rounds of

800m Run

750m Ski

750m Row

Then

5 Rounds

400m Run

10 Ring Rows

10 Trusters 75/55

10 Cal Bike

50m Sled Push Pull 225/135