Workouts

Tuesday 9/23

WARM UP

3 rounds:

200 meter run

10 GHD hip extension

10 meter bear crawl

10 hollow rocks

SKILL

EMOTM 10:00:

2 deadlift

*Build to heavy

WORKOUT OF THE DAY

5 rounds for time:

50-40-30-20-10 alternating DB snatch

10 burpee + toes to bar

10 box jump overs

RX: (50/35) (24/20)

*Challenge athletes to hang on to the DB for unbroken sets if possible.

Foundations(X)

SKILL

Push press

5 x 5

WORKOUT

For time:

100 calorie row

100 calorie ski

100 calorie bike erg

Monday 9/22

WARM UP

5:00 bike

3 rounds:

10 muscle cleans

10 front squats

10 kip swings

SKILL

Strict press

5 x 5

WORKOUT OF THE DAY

4 rounds for max reps:

3:00 on/1:00 off:

3 clusters

6 bar muscle ups

RX: (135/95)

55+: (115/75)

Lv2: (185/125)

*Resume AMRAP where you leave off. Athletes should push for heavier weights on the clusters. Scale BMU to version of a pull up.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

20:00 AMRAP:

40 goblet squats

40 single unders

40 meter bear crawl

*Must finish squats before advancing to single unders, etc. Score total reps completed.

Sunday 9/21

RX 60 Min EMOM / SC 42 Min

200m Run / 100m Sc
20m Walking Lunges
10 wall Balls 20/14
10m Burpee Broad Jumps
10/8 Cal Row
20m Farmers Carry 24/16kg

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Saturday 9/20

WARM UP

10:00 handball

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

EMOM 20:00:

1) 20/15 calorie bike

2) 10 GHD hip extensions

3) 10 toes to bar

4) 2 alternating Turkish getups

RX: (24kg/16kg)

Lv2: (32kg/24kg)

*Athletes can start on different stations. The bike minute is intended to be a sprint stimulus. Coach athletes to go as hard as they can and recover their heart rate during the next 3 exercises. Score total reps completed.

Friday 9/19

WARM UP

EMOM 10:00:

1) :15 max cal/hr row

2) 10 air squats

SKILL

5 to 1 for completion:

Wall walks

Wall bridges

WORKOUT OF THE DAY

“15.5”

27-21-15-9

Calorie row

Thruster

RX: (95/65)

*High intensity stimulus. Challenge athletes to hang on to unbroken thruster sets if possible. Top athletes will separate themselves on the rower. 12:00 time cap.

Thursday 9/18

WARM UP

3 rounds:

10 snatch grip push press

10 front squat

10 ring swing

SKILL

N/A

WORKOUT OF THE DAY

For time:

30 snatch

30 squat clean

15 bar muscle up

15 ring muscle up

20 snatch

20 squat clean

10 bar muscle up

10 ring muscle up

10 snatch

10 squat clean

5 bar muscle up

5 ring muscle up

RX: (115/75) (135/95) (155/105)

55+: (95/65) (115/75) (135/95)

Lv2: (135/95) (155/105) (185/125)

*This high skill chipper will require athletes to move cautiously through the first few rounds. Coaches may need to adjust numbers for the gymnastic work to prevent athletes from getting stuck. Scale back as necessary. 35:00 time cap.

Foundations(X)

SKILL

Kipping pull up

*10:00 practice

WORKOUT

5k row for time