Workouts

Thursday 9/11

WARM UP

3 x rolling 100 meter row

*Every meter +/- target equals 2 kicks to handstand

SKILL

Handstand balancing

*10:00 practice

WORKOUT OF THE DAY

10 x 500 meter row

*These should be sprints. Rest 1:30 between efforts (this can be set up on the machine). Score total time.

Wednesday 9/10

WARM UP

Tic-Tac-Toe

*10:00

SKILL

Incline DB bench press

5 x 10

WORKOUT OF THE DAY

3 rounds for time:

400 meter run

21-15-9 deadlift

RX: (225/155)

55: (205/135)

Lv2: (275/185)

*Challenge athletes to do the deadlifts in 3 sets or less and maintain urgency on the runs. 12:00 time cap.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

3 rounds for time:

2k C2 bike

1k row

1k ski

*40:00 time cap.

Tuesday 9/9

WARM UP

1000 meter ski

3 rounds:

10 hollow rocks

10 muscle snatch

10 snatch balance

SKILL

N/A

WORKOUT OF THE DAY

EMOM 30:00:

1) Snatch + hang snatch + oh squat

2) 12/9 calorie ski

3) 12 toes to bar

*Pick a medium weight that is challenging but doable. Stress technique over load. Adjust rep targets as necessary. Score total reps completed and weight of snatch complex.

Foundations(X)

SKILL

Deadlift technique

5 x 5

WORKOUT

Complete 8 tabata rounds each exercise:

Push ups

Air squats

Knees to chest

Burpees

*Score lowest round for each exercise.

Monday 9/8

WARM UP

3 rounds:

10 good mornings

10 meter broad jump

10 ring swings

SKILL

Back squat

5 x 4

WORKOUT OF THE DAY

15:00 AMRAP:

9 American kb swings

6 burpee box jump overs

3 ring muscle ups

RX: (24kg/16kg) (24/10)

Lv2: (32kg/24kg) 30/24)

*Coach athletes to hold consistent pacing throughout the workout. Scale RMU to ring pull ups, ring dips, or ring turnovers. Score total reps completed.

Foundations(X)

SKILL

Back squat

5 x 4

WORKOUT

20:00 AMRAP:

5 jumping pull ups

10 medball situps

15 wall balls

400 meter run

*Score total rounds + reps.

Saturday 9/6

WARM UP

10:00 pizza delivery

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

20:00 AMRAP:

5 bench/floor press

10 alternating Cossack squats

15 Abmat situps

Friday 9/5

WARM UP

5:00 bike

3 rounds:

10 kip swings

10 hollow rocks

200 meter run

SKILL

5 x 2 alternating split jerk

*Start each set with bad side. Build to heavy.

WORKOUT OF THE DAY

2 rounds for time:

20/16 calorie bike

100 meter farmer carry

20 toes to bar

RX: (24kg/16kg)

*Close to a sprint stimulus. Coach athletes to hammer the bike and attempt unbroken carries and toes to bar. 8:00 time cap.