Workouts

Thursday 6/18

WARM UP

EMOM 10:00:

1) 10 muscle clean + strict press

2) :30 run in place

SKILL

EMOM 20:00

0-10:00:

1 clean and jerk

-5:00 rest-

15-20:00:

5 push press @ 70% 1RM

WORKOUT OF THE DAY

For time:

5 x 200 meter sprints

-rest 1:00 between efforts-

*Score total time.

Foundations(X)

SKILL

Kipping pull up technique

*10:00 practice

WORKOUT

For time with partner:

1 mile run

1 mile sandbag carry

Wednesday 6/17

WARM UP

1 mile run

SKILL

4 x 75 yard swim (45 strokes)

-Breath every 3 on first 25, every 5 on second 25, and every 7 on 3rd 25. Easy kick on back after 3rd 25 to cool down, then rest 1:00.

DRYLAND VERSION:

For completion, partition as needed:

40 ring rows

30 DB rows (15 per arm)

20 assisted chest to bar pull ups

10 strict T2B

WORKOUT OF THE DAY

For time:

50 yard swim (30 strokes)

40 mountain climbers

10 alternating DB squat snatch

100 yard swim (60 strokes)

40 mountain climbers

10 alternating DB squat snatch

150 yard swim (90 strokes)

40 mountain climbers

10 alternating DB squat snatch

RX: (50/35)

55+: (40/30)

Lv2: unbroken swims on all sets

*Practice breath capacity in the skill. Athletes can scaled the breathing if needed, but the goal is to find a challenging breathing cadence by round 3.

DRYAND VERSION:

3 rounds for time:

500 meter ski

40 mountain climbers

10 alternating DB squat snatches

RX: (50/35)

55+: (40/30)

Lv2: (70/50)

*Push the ski. 10:00 time cap.

Tuesday 6/16

WARM UP

3 x rolling 250 meter row

*Every meter +/- target equals 2 kip swings and 2 empty bar deadlifts.

SKILL

EMOM 10:00:

Odd: bar muscle ups

Even: pull overs

*Athletes decide rep schemes. Goal is low heart rate skill work.

WORKOUT OF THE DAY

For time:

1600 meter row

30 clean and jerk

3200 meter bike

30 clean and jerk

1600 meter row

RX: (135/95)

*Endurance effort. Coach athletes to be patient on the clean and jerks. 35:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

“Karen”

150 wall balls for time

Monday 6/15

WARM UP

3 rounds:

10 dying bugs

10 prone handcuff drill

1:00 supine wall squat

Barbell primer:

3 rounds

5 snatch pull

5 muscle snatch

5 snatch balance

SKILL

EMOM 20:00

0-10:00:

1 snatch pull + 1 hang snatch

-5:00 rest-

15-20:00:

3 back squat @ 75% 1RM

*Progress snatch weight by 5-10 lb from prior week. Emphasize hip contact and fast finish.

WORKOUT OF THE DAY

10:00 AMRAP:

5 strict pull ups

10 clapping push ups

20 meter traveling double unders

*Scale clapping push ups to hand release push ups. Score total reps completed.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

EMOM 12:00:

1) 10 meter burpee broad jump

2) 10 calorie ski

50 Min Time Cap

800m Run
40m Walking Lunges 45/25
40 deadlifts 95/65
20m Sled Push/Pull 180/135
600m Run
30m Walking Lunges 45/25
30 deadlifts 95/65
20m Sled Push/Pull 180/135
400m Run
20m Walking Lunges 45/25
20 deadlifts 95/65
20m Sled Push/Pull 180/135

3 Rounds

200m Run
10m Walking Lunges 45/25
10 deadlifts 95/65
20m Sled Push/Pull 180/135

Saturday 6/13

WARM UP

10:00 pizza delivery

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

“Randy”

75 snatches for time

RX: (75/55)