Workouts

Tuesday 4/15

WARM UP

3 rounds:

10 hanging shrugs

10 ring rows

10 front squats

SKILL

Push press

5 x 5

*Remind athletes that a push press is what the top of a thruster should feel like. Build to heavy.

WORKOUT OF THE DAY

“Heavy Fran”

21-15-9

Thrusters

Chest to bar pull ups

RX: (135/95)

55+: (115/75)

Lv2: (155/105)

*Athletes should choose weights heavy enough so that they cannot complete unbroken sets. The intended stimulus is strength under fatigue. Coach classes to have a set plan for how to break up the thrusters and challenge them to stick to it. Scale C2B back to the hardest version of a pull up. If scaling is too easy, athletes will feel like they’re doing thrusters the whole time. 12:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

20:00 AMRAP:

500 meter row

10 wall balls

10 knees to chest

10 ring rows

*Score total rounds + reps.

Monday 4/14

WARM UP

EMOTM 5:00:

5 burpees

Run in place

3 rounds:

10 good mornings

10 push ups

10 meter walking lunge

SKILL

Goblet lunge

5 x 10 each side

WORKOUT OF THE DAY

For time:

10 to 50

Russian kb swings

Burpees

RX: (32kg/24kg)

55+: (24kg/16kg)

*Caution athletes not to go out too hot on the burpees. Set a sustainable pace that will hold in the larger sets. Standard for top of the burpee is locked out knees and hips with hands overhead. 20:00 time cap.

Sunday 4/13

Endurance WOD/ HYROX

Saturday 4/12

WARM UP

5:00 row/ski

3 rounds:

10 meter walking lunge

10 meter toy soldier

10 meter low shuffle right

10 meter low shuffle left

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

“Cindy”

20:00 AMRAP:

5 pull ups

10 push ups

15 air squats

*Score total rounds completed + additional reps.

Friday 4/11

WARM UP

3 rounds:

400 meter run

10 meter broad jump

10 kip swings

10 good mornings

SKILL

Partner tire flip

3 x 5

WORKOUT OF THE DAY

For time:

400 meter run

21 toes to bar

21 box jump over

200 meter run

15 toes to bar

15 box jump over

100 meter run

9 toes to bar

9 box jump over

RX: (20/14) (24/20)

*This is a sprint. Athletes should be running hard and going as unbroken as possible on the T2B and BJO. The descending rep scheme will allow them to keep pushing, so encourage them to go out hard on the first run. 8:00 time cap.

Foundations(X)

SKILL

Ankle mobility

*10:00 roll and stretch

WORKOUT

5 rounds for time:

1 mile bike

20 burpees

*Perform workout in a 3:00 on/1:00 off format. Resume where athlete left off.

Thursday 4/10

WARM UP

3 rounds:

10 calorie ski

10 push ups

10 front squat

SKILL

Bench/Floor press

7 x 7

*Build to heavy

WORKOUT OF THE DAY

10:00 AMRAP:

10 calorie ski

1 squat clean

2 front squat

RX: (185/125)

55+: (155/105)

Lv2: (225/155)

*Not quite a sprint, but not a marathon. Challenge athletes to get right to the barbell and not relax on the ski. Top performers should push for 10+ rounds.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

7k row for time

*35:00 time cap.