Workouts

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.

Tuesday 1/27

WARM UP

EMOM 10:00:

1) Max cal row/bike/ski

2) Rest

*Goal is 100/75 calories

SKILL

Establish max unbroken back squat

RX: (135/95)

*Warm up with set of 5, 3, and 2 before attempting max set. No pausing or resting at top of squat.

WORKOUT OF THE DAY

Primer:

5 ring rows

5 strict pull ups

5 double DB thrusters

5 box jump overs

1 bar muscle up

Then…

12 rounds for time with partner:

7 burpee box jump overs

5 double DB thrusters

3 bar muscle ups

*Relay format. Each athlete must complete full round before next athlete can begin. 16:00 time cap.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

10 to 1 for time:

Burpee box jump over

Pull ups

Abmat situps

*20:00 time cap.

Monday 1/26

WARM UP

EMOM 10:00:

10 burpees

*Goal is to have :30 rest each minute. Adjust target as needed to maintain rest.

SKILL

Establish max unbroken strict pull ups

*Give athletes a 10:00 clock and no more than 3 attempts. Coach them to engage lats and point toes down during the movement.

WORKOUT OF THE DAY

0-12:00:

2000 meter row for time

*Every 90 seconds including first interval, buy in with 10 wall balls

12:00-14:00: Rest

14:00-26:00:

100 wall ball for time

*Every 90 seconds including first interval, buy in with 10/8 calorie row.

RX: (20/14)

*Coach athletes to keep transitions tight and allow space to get to the buy in on time every time. Score time to complete 2k row and time to complete 100 wall balls.

Foundations(X)

SKILL

Sumo deadlift technique

5 x 5

WORKOUT

“Death by wall ball”

*Start at 5 and add one rep each minute until failure to complete. Score total reps completed.

Sunday 1/25

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