Workouts

Saturday 1/24

WARM UP

3 rounds:

10 band pull apart

10 band overhead squat

10 muscle clean

10 front rack lunges

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

Establish 1RM snatch and clean

*Start snatching with empty bar, adding 10lb for men and 5 lb for women EMOM until failure. From that point begin cleaning, continuing to add 10lb/5lb each minute until failure. Score heaviest lifts for each movement.

Friday 1/23

WARM UP

5:00 bike

3 rounds:

10 alternating bird dogs

10 hollow rocks

10 box step overs

SKILL

Ring dips

*complete 3 sets to failure

WORKOUT OF THE DAY

5 rounds for time:

10 calorie c2 bike

10 box facing burpee

10 toes to bar

1 rope climb

*Sprint interval stimulus. Coach athletes to push the bike and maximize efficiency on the box facing burpees. Challenge them not to rest before the toes to bar or rope climbs. Rest 2:00 between rounds to recover. Score total time. 25:00 time cap.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

4 rounds for completion:

400 meter run

20 single arm KB row (10 left/10 right)

20 KB goblet lunges

20 KB swings

*Must be completed within a 30:00 window. Rest as needed.

Thursday 1/22

WARM UP

2 rounds:

10 meter toy soldiers

10 meter high knee skips

10 hanging shrugs

2 rounds:

1:00 single unders

10 kip swings

10 ring rows

SKILL

Deadlift

5 x 3

*Build to heaviest

WORKOUT OF THE DAY

15:00 AMRAP:

100 single unders

50 double unders

40 air squats

30 pull up

20 chest to bar

10 bar muscle up

*Scale double unders to 50 tuck jumps. Reduce pull up complex to most difficult version possible for each athlete. Coach classes to break up the pull ups to save grip for the higher skill movements. Score total reps completed.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

EMOM 30:00:

1) 10 pushups

2) 15 situps

3) 20 air squats

*Adjust targets as necessary for each athlete. Score total reps completed.

Wednesday 1/21

WARM UP

3 x rolling 300 meter row

*every meter +/- target equals 2 PVC overhead squats with pause in bottom.

SKILL

EMOM 10:00:

1 skin the cat

WORKOUT OF THE DAY

EMOM 20:00:

1) 15/12 calorie row

2) 2 overhead squat

RX: (155/105)

55+: (115/75)

Lv2: (205/135)

*Athletes can take the bar from the rack for overhead squats. If space is an issue, have athletes start on different stations. Score total reps completed.

Foundations(X)

SKILL

Push press

5 x 5

WORKOUT

7 rounds for time:

20 calorie assault bike

20 skier hops

20 ring rows

*Score total time. 30:00 time cap.

Tuesday 1/20

WARM UP

3 rounds on a 12:00 clock:

1:00 25′ shuttle runs

1:00 greatest stretch in the world

1:00 air squats

1:00 piked bear crawl

SKILL

Bushwhacker technique

WORKOUT OF THE DAY

“Snowball Effect”

For time:

500 foot burpee shuttle

250 foot double DB walking lunge

30 wall ball

30 bushwhackers

30 handstand shoulder taps

RX/35-49: (50/35) (20/14)

50+: (35/25) (20/14)

Int: (35/25) (20/14) wall facing shoulder taps

SC: (35/25) (20/14) BW lunges, 5 scaled wall walks

*Athletes will need to go a little faster than they want to on the burpee shuttle to give themselves time for the shoulder taps at the end. 12:00 time cap.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

20:00 AMRAP:

200 meter farmer carry

200 meter sandbag carry

200 meter run

*Score rounds + distance

Monday 1/19

WARM UP

2:00 ski

2:00 bike

2:00 row

For completion with empty bar:

10 deadlift

10 clean

10 thruster

10 snatch

SKILL

N/A

WORKOUT OF THE DAY

For time with partner:

Buy in with 15 burpees over partner

Then, 2 rounds of:

19 snatches (95/65)

29 calorie ski

Then, 2 rounds of:

19 thrusters (95/65)

55 calorie assault bike

Then, 2 rounds of:

19 clean and jerks (135/95)

63 calorie row

Then, 2 rounds of:

19 deadlifts (135/95)

86 double unders

Finally, 2 rounds of:

35 push ups

39 situps

*Partners share all reps, working one at a time. 40:00 time cap.