Workouts

Friday 5/1

WARM UP

10:00 handstand progression

-10 meter lunge + balance

-10 meter lunge + balance + split handstand

-10 meter lunge + balance + full handstand

*Perform this sequence with athletes in waves of 3 or 4, giving them plenty of space. once entire class has gone 10 meters, have them turn around and go back the other way.

SKILL

EMOM 10:00:

ODD: forward HS walk

EVEN: backward HS walk

*Athletes can use wall as their starting point for either skill. Scale to 10 shoulder taps per minute.

WORKOUT OF THE DAY

30:00 AMRAP (2:00 work/2:00 rest x 8 rounds):

20 toes to bar

20 Bushwhackers

20 wall balls

20 pull ups

20 DB thrusters

20 reverse lunge wall balls

2 rope climbs

RX: (50/35) (20/14)

55+: (40/30) (20/14)

*Pick up wherever you left off on the AMRAP. Score total reps completed.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

4 x 100 meter sled push

*Rest as needed between efforts. Goal is to load the sled as heavy as possible for each set.

Thursday 4/30

WARM UP

5:00 shoulder mobility

Then…

3 rounds with empty bar:

3 hang snatch pull

3 hang muscle snatch

3 power snatch

3 overhead squat

3 hang squat snatch

SKILL

N/A

WORKOUT OF THE DAY

E3MOM 24:00:

0-15:00:

High hang snatch + mid hang snatch + low hang squat snatch

15-24:00:

5 snatch grip deadlifts @ 120% of heaviest complex weight

Then…

3 rounds for completion:

10 DB Bulgarian split squats each leg

20 alternating Gorilla rows

10 empty bar Sots press

*Goal is to increase loading by 5-10lbs each week on snatch complex. Athletes should use same kb weight for split squats and gorilla rows Score heaviest snatch complex.

Foundations(X)

SKILL

Strict pull ups

5 x 5

WORKOUT

EMOM 28:00:

1) 10 calorie assault bike

2) 10 meter goblet lunge

3) 10 meter burpee broad jump

4) 2 wall walks

*Adjust targets as needed and score total reps completed.

Wednesday 4/29

WARM UP

2:00 bear crawl

Then…

2 rounds:

:45 ring hang

:45 ring support

10 meter toy soldiers

10 meter broad jump

SKILL

Ring muscle up/ring dip cycling

5 x (1-5)

*Substitute jumping ring muscle ups or banded dips if needed. Rest 1:30 between efforts. Encourage athletes to go for multiple reps, even if 2nd is a fail. The goal is to build consistency on bigger sets each week.

WORKOUT OF THE DAY

Against a 15:00 clock:

400 meter Dball carry (may sub sandbag but must carry on one shoulder)

400 meter run

Then AMRAP in remaining time:

2 bar muscle ups

2 box jump overs

RX: (100/80) (24/20)

Lv2: (150/100) (30/24)

*Increase by 2 BMU and 2 box jump overs each round. Scale BMU to c2b or hardest version of pull up. Score total BMU + BJO.

Foundations(X)

SKILL

Overhead squat w/ pause

5 x 5

WORKOUT

20:00 AMRAP:

500 meter ski

100 meter farmer carry

500 metere ski

100 meter farmer carry

*Score total distance travelled.

Tuesday 4/28

WARM UP

5:00 bike

3 rounds:

10 standing split squat each leg

10 meter duck walk or walking lunge

:30 double forearm stretch

SKILL

E3MOM 21:00

0-12:00:

2 squat cleans, building to heavy

12-21:00:

3 front squat @ 90% of heaviest clean weight

*Goal is to increase loading by 5-10lb each week.

WORKOUT OF THE DAY

For time:

12-9-7-5-7-9-12

Hang clean to overhead

Bar facing burpees

RX: (115/75)

55+: (95/65)

Lv2: (135/95)

*Sprint effort. Coach athletes to try and go unbroken on the barbell and maintain snappy pace on burpees. 10:00 cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

10 rounds for time:

200 meter run

15 wall balls

*30:00 time cap.

Monday 4/27

WARM UP

3 rounds:

1:00 run in place (butt kickers, high knees, etc)

10 band strict press

10 band pull aparts

10 ring rows

SKILL

E2MOM 10:00:

2 strict press + 8 push press + 2 split jerk

*Goal is to work at around 90% of 1RM strict press. Build strength while cycling the push press and then hit the split jerks under fatigue. Coach athletes to try and alternate lead legs during split jerks.

WORKOUT OF THE DAY

“Murph Prep”

200 meter run

5 pull ups

10 push ups

15 air squats

-1:00 rest-

400 meter run

15 pull ups

30 push ups

45 squats

-2:00 rest-

800 meter run

50 pull ups

100 push ups

150 air squats

*Partition calisthenics as needed. Coach athletes to test out different variations to see what works best. Focus is on quality of movement for push ups and air squats. 30:00 time cap.

Sunday 3/29

“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