Workouts

Monday 2/2

WARM UP

1:00 PVC pass throughs

1:00 PVC Sots presses

1:00 PVC good mornings

2 rounds:

10 meter high knees

10 meter toy soldiers

10 piked push ups

SKILL

EMOM 5:00:

10 handstand shoulder taps

*Free standing if possible. Use wall variations where needed.

WORKOUT OF THE DAY

For time:

4 rounds:

200 meter run

5 deadlifts

1 rope climb

-2:00 rest-

2 rounds:

400 meter run

10 deadlifts

2 rope climbs

-2:00 rest-

1 round:

800 meter run

20 deadlifts

4 rope climbs

RX: (225/155)

55+: (185/125)

Lv2: (275/185)

*Coach athletes to push harder on the first interval because of the smaller rep scheme, but to be conservative on the later one because of the higher rep scheme. 25:00 time cap.

Foundations(X)

SKILL

Push press

5 x 5

WORKOUT

3 rounds for time:

200 meter farmer carry

200 meter run

200 meter sandbag carry

200 meter run

*25:00 time cap.

Sunday 2/1

60 Min AMRAP

E5MOM Run 400m

15 Deadlifts 95/65
15 Push Ups
15 cal row
15 Sit Ups w.med ball 20/14
15 Wall Balls
15 Cal Ski
15 Ring Rows

Saturday 1/31

WARM UP

10:00 dodgeball

SKILL

Power clean

*Build to working weight

WORKOUT OF THE DAY

“The Tax Man”

77 calorie Assault or Echo bike for time

*Must buy in every 90 seconds including first interval with 5 power cleans

RX: (135/95)

Lv2: (154 calories) (185/125)

Friday 1/30

WARM UP

5:00 assault or echo bike

Then…

EMOM 10:00

:30 max calorie assault or echo bike

*Goal is 70/50 calories

SKILL

Establish max unbroken set of push ups

*Warm up with a few sets then partner up and count for each other. Clear lock out at top, no resting or pausing.

WORKOUT OF THE DAY

Prime kb swings, hollow rocks, and box step overs before workout

0-10:00:

21-15-9

Hang clean

Calorie ski

RX: (95/65)

10:00-20:00:

21-15-9

Bike calories

KB swings

RX: (24kg/16kg)

20:00-30:00:

21-15-9

Burpee box jump over

Toes to bar

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

10 to 1

KB swings

KB box step overs

Wall walks

Abmat situps

Thursday 1/29

WARM UP

Running intervals with partner

200 meter

400 meter

800 meter

400 meter

200 meter

*Rest while partner runs.

SKILL

Establish max unbroken set of double unders OR single unders

*No more than 3 attempts. Coach athletes to relax and breath as heart rate starts to increase and legs fatigue.

WORKOUT OF THE DAY

EMOM 20:00:

1) 50 double unders

2) 5 devil presses

3) 30′ handstand walk

4) 100 meter farmer carry

5) 4 wall walks

RX: (50/35) (24kg/16kg)

*Score total reps completed.

Foundations(X)

SKILL

Banded pull ups

5 x 5

WORKOUT

EMOM 20:00:

1) 60 single unders

2) 12 KB swings

3) 15 handstand shoulder taps

4) 12/10 calorie bike

5) 10 strict double DB press

*Score total reps completed.

Wednesday 1/28

WARM UP

10 good mornings

10 meter toy soldiers

10 meter lunge with rotation

10 meter inch worms

10 meter walking on toes

10 meter walking on heels

2 wall walks

SKILL

Establish max unbroken set:

Bench press (135/95)

Strict press (75/55)

*Build to working weight before attempting. No resting or pausing at the top or bottom.

WORKOUT OF THE DAY

Coach Hannah Birthday WOD (32:00 clock)

6:00 AMRAP:

15/12 calorie row

24 crossovers

12 alternating DB snatch

-2:00 rest-

6:00 AMRAP:

15/12 calorie assault/echo bike

12 burpees over DB

-2:00 rest-

6:00 AMRAP:

15/12 calorie row

24 feet traveling crossovers

12 alternating DB squat clean

-2:00 rest-

6:00 AMRAP:

15/12 calorie assault/echo bike

12 burpee DB deadlift

RX: (50/35)

Lv2: (70/50) (double under crossovers)

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

EMOTM 20:00:

1) 10 deadlifts

2) 10 bar facing burpees

*Score total reps completed.