Workouts

Tuesday 3/5

WARM UP
800 meter/1 mile run (athlete choice)
3 rounds:
:30 banded ankle mobility each side
10 air squats
3 rope climb to standing
SKILL
Front squat
5 x 3
WORKOUT OF THE DAY
20:00 AMRAP:
100 meter sandbag carry
2 squat cleans
1 rope climb
RX: (205/135)
55+: (185/125)
Lv2: (245/165) legless rope climb

Foundations(X)

SKILL
Push press technique
5 x 5
WORKOUT
20:00 AMRAP:
400 meter run
20 wall balls
20 abmat situps

Monday 3/4

WARM UP
For completion, any order:
40 calorie ski
30 push ups
20 ring rows
10 overhead squats w/pause in bottom
SKILL
Snatch + 2 hang snatch
*5 sets, build to moderate.
WORKOUT OF THE DAY
EMOTM 16:00:
  1. 10 calorie alternating arm ski
  2. 10 strict press (from floor)
  3. 5 pullovers
  4. 10 double KB deadlift
RX: (95/65) (24kg/16kg)
55+: (75/55) (16kg/12kg)
Lv2: (115/75) (32kg/24kg)
*Start athletes on different stations if class size warrants. Score total reps completed.

Foundations(X)

SKILL
Deadlift technique
5 x 5
WORKOUT
5 rounds for time:
5 wall walks
500 meter row

Saturday 3/2

WARM UP
3 rounds:
10 Russian kb swings
10 ring rows
10 burpees
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time:
800 meter run
20 burpees
20 clean and jerk
200 meter sandbag carry
20 kb swings
20 HSPU
200 meter sandbag carry
20 pull ups
20 thruster
800 meter run
RX: (135/95)
*Grind stimulus. Coach athletes to start at a conservative pace and attempt to maintain their effort. 32:00 time cap.

Friday 3/1

WARM UP
5:00 machine of choice
10:00 mobility based on workout announcement
SKILL
Assign pairings for judging workout
WORKOUT OF THE DAY
24.1

Thursday 2/29

WARM UP
3 x rolling 200 meter row
*Every meter +/- target, perform 3 hanging shrugs + 3 squats
SKILL
Hanging shoulder taps
3 x 10
*Modify back to 10 alternating hand releases while hanging.
WORKOUT OF THE DAY
E2MOTM 20:00:
:45 row sprint for distance
10 air squats
*Score total distance rowed.

Foundations(X)

SKILL
Deadlift technique
5 x 5
WORKOUT
Complete 8 tabata rounds for each exercise:
Ice skaters
Ring rows
Step ups
Empty bar push press

Wednesday 2/28

WARM UP
5:00 rock-paper-scissor WAR
*5 good mornings + 5 pushups to get back in line.
SKILL
Strict pull ups
3 x 8-10
*Use bands if necessary
WORKOUT OF THE DAY
10 rounds for time:
7 deadlift
5 toes to rings
3 ring muscle ups
5 ring dips
7 box jump overs
RX: (185/125) (24/20)
55+: (135/95) (24/20)
Lv2: (225/155) (30/24)
*Scale ring muscle ups to jumping RMU or low ring turnovers. Scale dips using bands. 30:00 time cap.

Foundations(X)

SKILL
Hang clean technique
5 x 5
WORKOUT
5k row or ski for time
*Athlete choice