“DEKA SIM
500m Run
30 Reverse lunges 55/45
500m Run
500m Row
500m Run
20 Box Step Overs
500m Run
25 Sit Ups W/Med Ball 20/14
500m Run
500m Ski
500m Run
100m Farmers Carry 60/40
500m Run
25 Cal Bike
500m Run
20 Dball 0ver shoulder 60/40
500m Run
100m Sled Push 135/90
500m Run
20 RAM Burpees or single arm devils press 50/35
Workouts
Saturday 3/28
WARM UP
5 rounds:
10 calorie bike
10 push ups
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time with partner:
300 calorie assault/echo bike
300 bench press
RX: (135/95)
Lv2: (185/125)
*Partners can work on opposite movements at the same time. Score total time to complete. 30:00 time cap.
Friday 3/27
WARM UP
10:00 handball
SKILL
EMOM 10:00:
1 clean pull
1 hang clean
1 front squat
*Build towards working weight for WOD.
WORKOUT OF THE DAY
5 rounds for time:
3 squat cleans
3 rope climb
RX: (135/95) (155/105) (185/125) (205/135) (225/155)
55+: (95/65) (115/75) (135/95) (155/105) (185/125)
Lv2: (185/125) (205/135) (225/155) (245/165) (275/185)
*Strength stimulus. Choose heavy weights, but final weight should not exceed 90% 1RM. 18:00 time cap.
Foundations(X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
2 rounds for time with partner:
400 meter farmers carry
400 meter sandbag carry
*Only one athlete working at a time. Alternate as needed.
Thursday 3/26
WARM UP
800 meter run
3 rounds:
10 ring swings
5 ring dips
10 piked push ups
SKILL
5 rounds for heaviest load:
1 strict press + 10 push press
WORKOUT OF THE DAY
For max reps against a 13:00 clock:
3:00 to complete:
400 meter run
AMRAP ring muscle ups
-2:00 rest-
3:00 to complete:
400 meter run
AMRAP bar facing burpees
-2:00 rest-
3:00 to complete:
400 meter run
AMRAP handstand pushups
*Sprint stimulus. Coach athletes to push the run and challenge themselves to complete gymnastics under fatigue. Score total reps completed.
Foundations(X)
SKILL
Double unders
*10:00 practice
WORKOUT
18:00 AMRAP:
200 meter run
5 pull ups
10 push ups
15 air squats
*Score total reps.
Wednesday 3/25
WARM UP
3 x rolling 200 meter row
*Every meter +/- target equals 2 walking lunges
SKILL
Basket swings
*10:00 practice. Coaches can provide spot to assist.
WORKOUT OF THE DAY
4 rounds for time:
500 meter row
40 meter suitcase lunges
5 drop kips
RX: (24kg/16kg)
55+: (16kg/12kg)
Lv2: (32kg/24kg)
*Coach athletes to pace this workout from the beginning. Conserve energy for the drop kips. Suitcase lunges can be held on either side. 24:00 time cap.
Tuesday 3/24
WARM UP
3 rounds:
10 alternating bird dogs
5 fire hydrants each side
:30 frog stretch
1:00 squat hold with rotation
1:00 sots press
1:00 burpees
SKILL
Mid hang snatch
5 x 2
*Complete all sets at 75-80% 1RM.
WORKOUT OF THE DAY
EMOM 20:00:
1) 5 x 20 meter burpee shuttle
2) 10-20 push ups
3) 3 back squats from rack
4) 20 air squats
*Strength stimulus. Build to heavy 3RM for back squats. Score heaviest load.
Foundations(X)
SKILL
Push press
5 x 5
WORKOUT
20:00 AMRAP:
30 wall balls
-1:00 rest-
*Score total wall balls.