Workouts

Friday 8/29

WARM UP

3 rounds:

10 meter toy soldier

10 meter Samson lunge

10 meter bear crawl

10 GHD hip extensions

SKILL

Cross body KB swings

5 x 10

WORKOUT OF THE DAY

20 rounds for time:

1 rope climb

3 deadlift

5 HSPU

RX: (275/185)

55+: (245/165)

Lv2: (315/215)

*Low intensity effort, focusing on heavy lifts and good technique. Every round should feel the same. 30:00 time cap.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

100 calorie assault/echo bike for time

Thursday 8/28

WARM UP

800 meter run

3 rounds:

10 ring rows

10 kip swings

10 snatch pulls

10 Sots press

SKILL

Snatch + hang snatch

*10:00 build to heavy

WORKOUT OF THE DAY

3 rounds for time:

400 meter run

21 chest to bar

12 thruster

RX: (115/75)

55+: (95/65)

Lv2: (135/95)

*This will be a high intensity effort. Coach athletes to be conservative on the run and reckless on the thrusters. They should not be dropping the bar more than once per round, if at all. 12:00 time cap.

Foundations(X)

SKILL

Strict pull up (with band if necessary)

5 x 5

WORKOUT

20:00 AMRAP:

20 alternating box step overs

20 Russian KB swing

20 meter backwards bear crawl

Wednesday 8/27

WARM UP

1 round:

10 wall ball

10 sumo deadlift high pull

10 box jumps

10 push press

10 calorie row

SKILL

Pullover technique

*10:000 practice

WORKOUT OF THE DAY

“Fight Gone Bad” w/ partner:

Against a 15:00 clock perform 3 rounds, alternating minutes:

1:00 wall ball (20/14)

1:00 sumo deadlift high pull (75/55)

1:00 box jumps (20)

1:00 push press (75/55)

1:00 row

*Do not implement the rest minute as with individual fight gone bad. Challenge athletes to work for the entire minute when it’s their turn. Score total reps completed.

Foundations(X)

SKILL

Deadlift technique

5 x 5

WORKOUT

30:00 AMRAP:

400 meter run

20 wall ball

100 meter sled push

20 burpee broad jumps

*Score rounds + reps.

Tuesday 8/26

WARM UP

5:00 bike

5:00 front rack mobility

SKILL

EMOTM 20:00:

1 front squat

*Build to 1RM for the day.

WORKOUT OF THE DAY

For time:

2k bike erg

1:00 rest

2k bike erg

*Coach athletes to push and hold high RPMs on the bike. Score total time. 12:00 time cap.

Monday 8/25

WARM UP

5:00 row or bike

3 rounds:

10 ring swing

10 low ring turnover

10 ring dip

SKILL

30 ring muscle ups for time

*Substitute jumping RMU or ring pull up. 10:00 cap.

WORKOUT OF THE DAY

5 rounds, not for time:

5 strict press

10 bent row

15 push up

20 hanging shrugs

*Build to 5RM on strict press. Coach athletes to take time between sets and focus on movement quality. Score heaviest strict press.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

3 rounds for time:

1000 meter row

1000 meter ski

800 meter run

Sunday 8/24

50 Min AMRAP

800m Run
20 Jumping Squats
10 Burpee Pull Ups
40m Farmers Carry 24/16 Kg
500m Row
50m Sled Push 270/135