Category: Workouts

Skill

Pacing on the rower

WOD

20 min EMOM for distance

:45 Row/Bike
:15 Rest

Strength

5 sets x 5 reps
Hang Cleans

*All sets performed at same weight

WOD

21-15-9
Cal Bike/Row
Hang Squat Cleans

*12-min cap

Skill

Movement coaching/warm-up

WOD

Open Workout 19.1
15 min AMRAP

19 Wall Balls (20/14#)
19 Cal Row

Strength

5 Sets x 5 reps

Weighted Single-Leg Step-Ups
*All five sets performed at same weight

WOD

10 min AMRAP

10 – 20 – 30 – – –
Dubs
10
Burpees

*Each round dubs increase by 10 reps, burpees remain at 10 reps

MONDAY 11/8: WEIGHTED STEP-UPS, DOUBLE-UNDERS, BURPEES

TUESDAY 11/9: WALL BALLS, ROWING

WEDNESDAY 11/10: HANG SQUAT CLEANS, BIKE/ROW

THURSDAY 11/11: ROW/BIKE

FRIDAY 11/12: S.A. RUSSIAN KB SWINGS, KB SNATCHES

Strength

Front Squats
5 sets x 3 reps
*at same weight

WOD

5 RFT:
250 m Row
10 Push Ups
15 Sit Ups

Strength

1RM Push Press

WOD

8 min AMRAP
2-4-6-8-10—
Shoulder to Overhead
TTB

Skill

KB Technique/Warm Up – Russian and 1-arm swings, Snatch

WOD

20 min E2MOM:
10 R. KB Swings
10 A. KB Swings
5 Snatch L
5 Snatch R

Skill

Row Technique & Hip Mobility

WOD

15 min
Row for distance

* At zero and every 3 minutes = 10 burpees

Strength

Deadlift
5 sets x 3 reps
*at same weight

WOD

10 min
:30 ON / :30 OFF
Min 1 – Pull Ups
Min 2 – Air Squats