Workouts

Thursday 7/9

WARM UP

3 rounds:

:30 run in place

10 ring swings

10 good mornings

10 push ups

SKILL

10 rounds for completion:

200 meter run

3 unbroken ring muscle ups

*15:00 time cap. Adjust number of RMU to fit the athlete. Scale to ring pull ups or ring dips.

WORKOUT OF THE DAY

8:00 AMRAP:

2 deadlift

2 bar facing burpees

RX: (225/155)

55+: (205/135)

Lv2: (275/185)

*Coach athletes to focus on movement economy. Pace should be consistent throughout, with a spike in intensity at the end. Add 2 reps per exercise per round. Score total reps completed.

Wednesday 7/8

WARM UP

1 mile run

SKILL

Backstroke practice

3 rounds:

:30 kick on back

:30 rest

3 rounds:

:30 of 5 kicks slide arm glide

:30 rest

DRYLAND

5 minute wall sit as a class

*Must pass 20lb wall ball back and forth along the line.

WORKOUT OF THE DAY

For time:

25 yard freestyle (15 strokes)

25 yard back stroke (15 strokes)

5/5 single arm hang C & J

50 yard freestyle (30 strokes)

25 yard backstroke (15 strokes)

10/10 single arm hang C & J

75 yard freestyle (45 strokes)

25 yard backstroke (15 strokes)

15/15 single arm hang C & J

100 yard freestyle (60 strokes)

25 yard backstroke (15 strokes)

20/20 single arm hang C & J

DRYLAND

10 rounds for time with partner (must alternate completed rounds:

12 double DB deadlift

9 double DB hang cleans

6 double DB STO

RX: (50/35)

*While partner 1 does full round, partner 2 must hold plank position. Score total time.

Tuesday 7/7

WARM UP

3 x rolling 100 meter ski

*Every meter +/- target equals 3 air squats and 1 rope climb to standing

5:00 front rack mobility

SKILL

E2MOM 14:00:

3 x 1.5 front squats

*Build to heaviest set.

WORKOUT OF THE DAY

5 rounds for time:

500 meter ski

10 meter inside sled push

1 rope climb

-rest 2:00-

RX: (90/45)

Lv2: (135/90) legless RC

*Sprint stimulus. Coach athletes to ski at 90% effort and move the sled as fast as possible.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

20:00 AMRAP:

20 Russian KB swings

40 meter bear crawl

60 single unders

*Score total reps completed.

Monday 7/6

WARM UP

20 cat/cows

20 bird dogs

3 rounds:

10 PVC snatch balance + oh squat

10 hanging shrugs

10 calorie row

SKILL

EMOM 10:00:

Hi hang snatch + mid hang snatch + low hang snatch

*Technique focus. Build to medium.

WORKOUT OF THE DAY

2007 Hopper WOD

For time:

1000 meter row

5 rounds:

25 pull ups

7 shoulder to overhead

RX: (135/95)

*Muscle endurance test for grip and shoulders. Coach athletes to be conservative on their first round of pull ups. 20:00 time cap.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

6 rounds for time:

15 wall balls

20 meter walking lunge

15 burpees

20 meter farmers carry

*30:00 time cap.

Sunday 7/5

TBD

Saturday 7/4

Happy 4th of July