Workouts

Saturday 3/2

WARM UP
3 rounds:
10 Russian kb swings
10 ring rows
10 burpees
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time:
800 meter run
20 burpees
20 clean and jerk
200 meter sandbag carry
20 kb swings
20 HSPU
200 meter sandbag carry
20 pull ups
20 thruster
800 meter run
RX: (135/95)
*Grind stimulus. Coach athletes to start at a conservative pace and attempt to maintain their effort. 32:00 time cap.

Friday 3/1

WARM UP
5:00 machine of choice
10:00 mobility based on workout announcement
SKILL
Assign pairings for judging workout
WORKOUT OF THE DAY
24.1

Thursday 2/29

WARM UP
3 x rolling 200 meter row
*Every meter +/- target, perform 3 hanging shrugs + 3 squats
SKILL
Hanging shoulder taps
3 x 10
*Modify back to 10 alternating hand releases while hanging.
WORKOUT OF THE DAY
E2MOTM 20:00:
:45 row sprint for distance
10 air squats
*Score total distance rowed.

Foundations(X)

SKILL
Deadlift technique
5 x 5
WORKOUT
Complete 8 tabata rounds for each exercise:
Ice skaters
Ring rows
Step ups
Empty bar push press

Wednesday 2/28

WARM UP
5:00 rock-paper-scissor WAR
*5 good mornings + 5 pushups to get back in line.
SKILL
Strict pull ups
3 x 8-10
*Use bands if necessary
WORKOUT OF THE DAY
10 rounds for time:
7 deadlift
5 toes to rings
3 ring muscle ups
5 ring dips
7 box jump overs
RX: (185/125) (24/20)
55+: (135/95) (24/20)
Lv2: (225/155) (30/24)
*Scale ring muscle ups to jumping RMU or low ring turnovers. Scale dips using bands. 30:00 time cap.

Foundations(X)

SKILL
Hang clean technique
5 x 5
WORKOUT
5k row or ski for time
*Athlete choice

Tuesday 2/27

WARM UP
5:00 single unders
3 rounds:
:30 wall facing squat therapy
3 hang muscle snatch
3 hang power snatch
3 oh squat
SKILL
Snatch pulls
5 x 1 @ 1RM snatch weight
WORKOUT OF THE DAY
EMOTM 24:00:
  1. Power snatch + oh squat + hang squat snatch
  2. 15 GHD hip extensions/barbell good morning
  3. 30 double unders
*Build to heaviest weight for the snatch complex. Score total reps for GHD and double unders @ final weight for complex.

Foundations(X)

SKILL
Back squat technique
5 x 5
WORKOUT
For time:
2 mile bike
5 rounds:
5 wall walks
10 meter broad jump
15 Russian kb swings
2 mile bike
*25:00 time cap

Monday 2/26

WARM UP
EMOTM 10:00:
:20 run in place
6 kip swings
6 sprinters lunge with twist
SKILL
Bench/floor press
5 x 6
*Build to heaviest set
WORKOUT OF THE DAY
20:00 AMRAP:
200 meter run
5 toe to bar
10 medball lunges
15 wall balls
RX: (20/14)
*Score rounds + reps. Count run as 20.