Workouts

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.

Thursday 9/4

WARM UP

3 rounds:

3 clean pull

3 muscle clean

3 power clean

3 front squat

3 push press

3 push jerk

SKILL

Handstand walking

*10:00 practice

WORKOUT OF THE DAY

EMOTM 28:00:

1) 1 peg board ascent

2) 10 burpee box jump over

3) 1 clean and jerk

4) 10 meter handstand walk

RX: (225/155)

55+: (185/125)

Lv2: (275/185)

*Clean and jerk weight should be 90% 1RM or less. The goal is for athletes to focus on their technique while fatigued for higher skill movements. Scale peg board to 10 hanging shoulder taps. Scale HSW to 3 wall walks. Score total reps completed.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

“Karen”

150 wall ball for time

Wednesday 9/3

WARM UP

3 x rolling 200 meter row

*Every meter +/- target equals 2 alternating lunges and 2 kip swings

SKILL

EMOTM 10:00:

ODD: 1 rope climb

EVEN: 20 single arm Russian swings (alternate arms)

WORKOUT OF THE DAY

For time:

3 x 500 meter row

-Rest 1:00 between efforts-

Then…

40 reverse lunge wall ball

10 bar muscle up

30 reverse lunge wall ball

8 bar muscle up

20 reverse lunge wall ball

6 bar muscle up

10 reverse lunge wall ball

4 bar muscle up

RX: (20/14)

*Row pace should be around 80%. Caution athletes not to goo too fast or too slow on this part. Scale BMU to hardest version of pull up. 22:00 time cap.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

E5MOTM 30:00:

200 meter sled push

500 meter ski

*Load sled as heavy as athletes can handle for unbroken 100 meter lengths. Rest remaining time in the interval.

Tuesday 9/2

WARM UP

5:00 quadrapedal movement

3 rounds:

5 snatch balance

5 oh squat

5 inch worm push ups

SKILL

1 squat snatch w/ 2 second pause in bottom + 1 oh squat

*Build to heavy

WORKOUT OF THE DAY

EMOTM 15:00:

1) 3 back squat @ 80% 1RM

2) 6 strict pull up

3) 9 standing Arnold press

RX: (50/35)

*Adjust targets as needed and use bands if necessary. Score total reps completed.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

20:00 AMRAP:

400 meter run

10 ring rows

20 meter burpee broad jump

30 box step overs

*Score total reps completed.