Workouts

Tuesday 7/21

WARM UP

5:00 roll quads and lats

3 rounds:

10 ring swings

10 meter toe walk

10 meter duck walk

:30 run in place

SKILL

10 rounds for completion:

200 meter run

5 ring muscle ups

*Increase volume from previous week.

WORKOUT OF THE DAY

15:00 to establish 3RM front squat

Foundations(X)

SKILL

Thrusters

5 x 5

WORKOUT

20:00 AMRAP:

5 toes to bar

10 hand release push ups

15 wall balls

*Score total reps completed.

Monday 7/20

WARM UP

3 rounds:

10 cat and cow

10 PVC pass throughs

10 sots presses

:20 low ring support (try to hold palm forward grip)

SKILL

Skin the cat OR Back roll to support

*Focus on strength and control. If athletes don’t have muscle ups, they shouldn’t be doing back rolls. 10:00 practice

BACK ROLL DRILLS:

-supine grip pull over on bar

-low ring banded back roll

-high ring banded back roll

WORKOUT OF THE DAY

4 rounds for time:

800 meter run

10 snatches

10 toes to bar

RX: (115/75) (135/95) (155/105) (165/115)

55+: (95/65) (115/75) (125/85) (135/95)

Lv2: (135/95) (155/105) (165/115) (185/125)

*Pacing workout. Coach athletes to keep runs conservative and hit singles on the barbell if necessary. 30:00 cap.

Foundations(X)

SKILL

Strict pull ups

5 x 5

WORKOUT

For time:

1 mile run

5 mile assault bike

*30:00 time cap.

Sunday 7/19

70 Min Time Cap

6 Rounds of

800m Run
200m Sandbag Carry
15 Push Ups
400m Ski
15 Wall Balls
400m Row
15 KB Reverse Lunges 24/16
15 Cal BIke

Saturday 7/18

WARM UP

10:00 handball

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

For time with partner:

Partner A:

50 meter sled push forward

50 meter sled pull backward

Partner B:

20 burpees

-Switch and repeat for 3 rounds-

Then…

60 clean and jerks (shared)

RX: (90/45) (135/95)

55+: (90/45) (115/75)

*Coach athletes to move the sleds at around 70% effort and keep the burpees efficient. When they get to the clean and jerks its time to go. 15:00 time cap.

Friday 7/17

WARM UP

EMOM 10:00:

ODD: 5 ring swings + 5 good mornings

EVEN: 1:00 skipping rope

SKILL

10 rounds for completion:

200 meter run

4 unbroken ring muscle ups

*Adjust target based on performance from previous week. Substitute ring pull ups or ring dips in place of RMU.

WORKOUT OF THE DAY

3 rounds for time:

50 alternating step ups

40 run in place single unders

30 double unders

20 crossovers

10 Dball to shoulder

RX: (24/20) (100/80)

Lv2: (24/20) (150/100)

*20:00 time cap.

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

For time:

50 ice skaters

50 hollow rocks

50 Russian kb swings

50 ring rows

50 walking lunges

50 burpee broad jumps

*Endurance effort. 30:00 time cap.

Thursday 7/16

WARM UP

3 rounds:

10 cat and cows

10 meter walking toy soldiers

10 meter quad pulls

20 mountain climbers

5:00 roll low back, hamstrings, and glutes

SKILL

Bulgarian split squats

4 x 10 each leg

*Build to heaviest set.

WORKOUT OF THE DAY

For time:

20 toes to bar

5 squat cleans

20 toes to bar

4 squat cleans

20 toes to bar

3 squat cleans

20 toes to bar

2 squat cleans

20 toes to bar

1 squat clean

RX: (185/125) (195/130) (205/135) (215/145) (225/155)

55+: (135/95) (145/100) (155/105) (175/115) (185/125)

Lv2: (225/155) (245/165) (255/170) (265/175) (275/185)

*Coach athletes to break up toes to bar early to save grip for the squat cleans. 15:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

1 mile assault bike sprint