Workouts

Wednesday 6/10

WARM UP

1 mile run

SKILL

6 x 25 yard (15 strokes open water)

Odd: freestyle

Even: Backstroke

4 x 25 yard (15 strokes open water)

Freestyle with hard kicking w/20 seconds rest

2 x 25 yard (15 strokes open water)

Freestyle hard effort w/45 seconds rest

DRYLAND VERSION:

3 rounds:

6 strict pull ups

4 weighted strict pull ups

2 heavy weighted pull ups

*Scaled to band assistance as needed, but keep increasing difficulty.

WORKOUT OF THE DAY

4 x 100 yard swim (60 strokes open water)

-pace is 75 yards easy + 25 yards hard

*Rest 1:00 between efforts.

DRYLAND VERSION:

6 x 400 meter row

-pace is easy for 300 meters + 100 meters hard.

Tuesday 6/9

WARM UP

5:00 quadrapedal movement

3 rounds:

10 kip swings

10 piked push ups

SKILL

EMOM 10:00:

1 rope climb

*Modify style of climb to suit the athlete. Ex: legless climbs for L2, 1-2 pulls for scaled athletes. Athletes can also alternate between different types, ie 1.5 climbs and regular.

WORKOUT OF THE DAY

20:00 AMRAP:

200 meter run

2 toes to bar

2 handstand shoulder taps

RX: (100/75)

*At the 10:00 mark, add a sandbag to the run. Add 2 reps per exercise per round. Score total reps completed.

Hybrid

SKILL

Deadlift technique

5 x 5

WORKOUT

3 rounds for time:

100 meter sled push

30 meter burpee broad jumps

100 meter sled push

30 wall balls

*25:00 time cap.

Monday 6/8

WARM UP

5:00 shoulder mobility

3 rounds:

3 snatch pull + 3 snatch push press

10 air squats

50 single unders

SKILL

EMOM 20:00

0-10:00:

1 snatch pull + 1 hang snatch

-5:00 rest-

15-20:00:

5 back squat @ 70% 1RM

WORKOUT OF THE DAY

3 rounds for time:

10 DB snatch right

10 DB snatch left

10 lateral burpees over DB

20 single unders left foot

20 single unders right foot

60 double unders

RX: (50/35)

55+: (40/30)

*Medium intensity effort. Coach athletes to move quick but not fast. 12:00 time cap.

Hybrid

SKILL

3 rounds for quality:

10 wall balls

10 ring rows

10 GHD back extensions

WORKOUT

20:00 AMRAP:

100 meter farmers carry

100 meter walking lunge

500 meter ski

500 meter row

*Score rounds + reps.

Friday 5/29

WARM UP

5:00 machine of choice

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

NCC Event 1

“Quad Trio”

Thursday 5/28

WARM UP

2:00 quadrapedal movement

2:00 shoulder mobility

2:00 ankle mobility

Then

3 rounds:

3 hang muscle snatch

3 OH squat

3 Sots press

3 snatch balance

SKILL

Handstand pirouettes

*10:00 drill and practice.

WORKOUT OF THE DAY

EMOM 30:00:

0-15:00:

1 hang snatch

15-30:00:

1 hang clean

*Build weight during each 15:00 segment. If athletes need to take a minute off to recover, that is fine. Score heaviest load for each movement.

Hybrid

SKILL

Heavy sled push/pull

5 x 20 meters

WORKOUT

3 rounds for time:

1k ski

200 meter farmers carry

RX: (24kg16kg)

Wednesday 5/27

WARM UP

EMOM 5:00:

:10 assault bike sprint

3 rounds:

:30 air squat hold

10 kip swings

10 hollow rocks

SKILL

E2MOM 10:00:

4 back squat @ 75% 1RM

*All working sets should be at same weight.

WORKOUT OF THE DAY

For total reps:

8 toes to bar

8 calorie Assault bike

16 alternating DB snatch

2:00 work

-2:00 rest-

4:00 work

-4:00 rest-

8:00 work

RX: (50/35)

55+: (40/30)

Lv2: (70/50)

*Athletes should attack each round with a different pace and pick up where they left off the round before. Score total reps completed.

Hybrid

SKILL

Push press

5 x 5

WORKOUT

20:00 AMRAP:

10 alternating reverse lunge wall ball

10 burpee broad jumps

200 meter run

*Score total reps completed.