WARM UP
800 meter run
3 rounds:
10 ring rows
10 air squats
20 jumping jacks
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
5 rounds for time:
40 alternating step ups
10 pull ups
200 meter run
Workouts
Friday 10/3
WARM UP
Dodgeball
SKILL
Alternating split jerk
5 x 2
*Build to heavy
WORKOUT OF THE DAY
15:00 AMRAP:
5 double DB devil press
10 double DB shoulder to overhead
15 double DB squats
200 meter run
RX: (50s/35s)
*DB can be racked on shoulders for squats.
Foundations(X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
20:00 AMRAP:
400 meter run
100 meter farmer carry
100 meter sandbag carry
*Score total distance.
Thursday 10/2
WARM UP
5 rounds:
10 meter toy soldier
10 calf raises
:30 run in place
SKILL
N/A
WORKOUT OF THE DAY
Benchmark run test
*Distance depends on location. ex: Folsom does 1.8 mile hill.
Wednesday 10/1
WARM UP
3 rounds:
10 push ups
10 ring rows
10 meter reverse bear crawl
SKILL
EMOM 10:00:
1 rope climb
WORKOUT OF THE DAY
EMOTM 20:00:
1) 10 bench press
2) 10 double KB bent row
3) 10 box jumps
4) 10 double KB split squats each leg
RX: (185/125) (24kg/16kg) (24/20)
55+: (155/105) (24kg/16kg) (24/20)
Lv2: (225/155) (32kg/24kg) (30/24)
*Adjust targets as needed. Score total reps completed.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
“Death by bike”
*Complete 1 calorie in minute 1, 2 calories in minutes 2, etc until failure to complete.
Tuesday 9/30
WARM UP
3 x rolling 100 meter row
*Every meter +/- target equals 3 kip swings and 3 burpees
SKILL
Snatch pull + hang squat snatch
*Build to heavy
WORKOUT OF THE DAY
For time with partner:
1000 meter row (shared)
30 synchro toes to bar
1000 meter row (shared)
30 power snatch (shared)
1000 meter row (shared)
30 synchro pull ups
1000 meter row (shared)
30 power cleans (shared)
RX: (135/95) (185/125)
55+: (115/75) (135/95)
Lv2: (155/105) (205/135)
*30:00 time cap.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
5 x 100 meter heavy sled push
*Rest 3:00 between efforts
Monday 9/29
WARM UP
5:00 single unders
3 rounds:
10 good mornings
10 meter walking lunge
10 hip bridges
SKILL
Cross body KB swings
3 x 20
WORKOUT OF THE DAY
5 rounds for time:
10 deadlift
50 double unders
RX: (225/155)
55+: (185/125)
Lv2: (275/185)
*High intensity stimulus. Coach athletes to hold unbroken deadlifts and keep transitions short. Scale to 50 single unders. 10:00 time cap.
Foundations(X)
SKILL
Back squat
5 x 5
WORKOUT
4 rounds for time:
500 meter ski
20 wall ball
5 wall walks
*30:00 time cap.