Workouts

Tuesday 1/6

WARM UP
400 meter run
3 rounds:
10 cat and cows
10 alternating single leg hip bridge
10 piked push ups
:10 rope hang
SKILL
Handstand balancing
-teach proper kick ups (lunge-table top-split HS-full HS)
-use wall handstand to practice squeezing the ground
WORKOUT OF THE DAY
10 rounds for time:
200 meter run
1 rope climb
200 meter run
1 deadlift
RX: (315/215)
55+: (275/185)
Lv2: (365/255) legless RC
*This is an endurance workout. Coach athletes to pace this like a 3 mile run. Transitions should be minimal from runs to RC and deadlift. 30:00 time cap.

Foundations(X)

SKILL
Strict press
5 x 5
WORKOUT
5k row for time
*E5MOM including first round athletes must buy in with 20 push ups. 30:00 time cap.

Monday 1/5

MONDAY
WARM UP
3 rounds:
10 meter slow bear crawl
10 PVC pass throughs
10 PVC sots press
10 meter hip circle walk
:30 scissor jumps
SKILL
Hi hang snatch w/ pause in catch + low hang snatch w/pause in catch
*Focus coaching on hip contact and triple extension while receiving the bar in a partial squat. Force athletes to stay light and get the timing right during this period.
WORKOUT OF THE DAY
EMOM 20:00:
10 double unders
1 snatch
*Build to heavy.

Foundations(X)

SKILL
Back squat
5 x 5
WORKOUT
20:00 AMRAP:
10 ring rows
20 walking lunges
30 hollow rocks
*Score total reps completed.

Sunday 1/4

70 Min Time Cap
1 Mile Run
2k Row
2K Ski
3 Mile Bike
100m Sked Push 135/90
800m Run
1k Row
1K Ski
1.5 Mile Bike
100m Sled Push 135/90
400m
500m Row
500m Ski
.7 Mile Bike
100m Sled Push 135/90
200m Run
250m Row
250m Ski
.5 Mile Bike
100m Sled Push 135/90

Saturday 1/3

WARM UP
2:00 ski
2:00 row
2:00 bike
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time in any order:
2k ski
2k row
4k bike

Friday 1/2

WARM UP
5:00 bike
3 rounds:
1:00 couch stretch each side
1:00 hip bridge
10 piked push ups
SKILL
N/A
WORKOUT OF THE DAY
EMOTM 30:00:
1) 3 back squat
2) 1 rope climb
3) 10 strict press
RX: (275/185) (95/65)
55+ :(225/155) (75/55)
Lv2: (315/215) (115/75)
*Set up 2 separate bars. Back squats should be taken from the rack, strict press should be taken from the floor. Athletes can start on different stations to share equipment.
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