Workouts

Monday 3/16

WARM UP

5:00 row/bike

SKILL

N/A

WORKOUT OF THE DAY

For time:

250 meter row

500 meter C2 bike/.4 mile Assault bike

-1:00 rest-

500 meter row

1000 meter C2 bike/.8 mile Assault bike

-2:00 rest-

1000 meter row

2000 meter C2 bike/1.6 mile Assault bike

-4:00 rest-

2000 meter row

4000 meter C2 bike/3.2 mile Assault bike

*Endurance effort. 40:00 time cap.

60 MIn Time Cap
W/Partner

1000m Run
100 Med- Ball Sit ups
1000m Run Run
100 Push Ups
1000m Run
100 Cal Bike
1000m Run
100 Ring Rows
1000m Run
100 Burpee Over Box
1000m
100 Wall Balls

Run Togerher
Work Shared

Saturday 3/14

WARM UP

5:00 machine of choice

3 rounds:

10 kb deadlift

10 Russian swings

SKILL

N/A

WORKOUT OF THE DAY

“Tara”

For time:

26 burpee buy in

Then 6 rounds:

19 kb swings (24kg/16kg)

20 push ups

19 goblet squats (24kg/16kg)

*Perform a penalty for every break…

*1st break: 3 burpees

*2nd break: 4 burpees

*3rd break and above: 9 burpees

Buy out with 3:49 forearm plank hold

*45:00 time cap.

Friday 3/13

WARM UP

TBD

SKILL

TBD

WORKOUT OF THE DAY

“26.3”

Thursday 3/12

WARM UP

2 rounds:

10 bird dogs

10 hanging shrugs

10 meter toe walk

10 meter heel walk

800 meter run

3 rounds:

10 kip swings

10 meter broad jump

10 medball squats

SKILL

Bar muscle up technique

*10:00 practice

WORKOUT OF THE DAY

For time with partner:

800 meter run (together)

20 synchro pull ups

40 box jump overs (shared)

60 wall balls (shared)

800 meter run (together)

20 synchro toes to bar

40 medball box step overs (shared)

60 alternating hang DB snatches (shared)

800 meter run (together)

Foundations(X)

SKILL

N/A

WORKOUT

7k row for time

Wednesday 3/11

WARM UP

EMOM 10:00:

1) :10 assault bike sprint

2) 10 deadlifts + 10 push ups

SKILL

3 rounds for completion:

10 Bulgarian split squats each leg

10 bench/floor press

WORKOUT OF THE DAY

13:30 AMRAP (1:30 work/2:30 rest):

10 deadlifts

10 bar facing burpees

10 assault/echo bike calories

RX: (225/155)

55+: (185/125)

Lv2: (275/185)

*Athletes should pick up where they left off on the AMRAP. Stress movement efficiency and quick transitions. Coach athletes to go 80-90% on the bike rather than selling out each round. Score total reps completed.

Foundations(X)

SKILL

Kipping pull up technique

*10:00 practice with bands

WORKOUT

Complete 8 Tabata rounds for each exercise:

Jumping lunges

Seat rolls

Ring rows

Box step ups

*Score lowest round per exercise.