Workouts

Wednesday 5/6

WARM UP

5:00 bike or ski

EMOM 5:00:

:30 wall facing squat therapy

SKILL

Barbell prep and mobility

-Athlete choice

WORKOUT OF THE DAY

E3MOM 24:00:

0-15:00:

High hang snatch + mid hang snatch + low hang squat snatch

15-24:00:

5 snatch grip deadlifts @ 120% of heaviest complex weight

Then…

3 rounds for completion:

10 barbell Bulgarian split squats each leg

10 DB rows each arm

10 snatch grip push press (behind neck)

*Increase loading by 5-10lbs from previous week on snatch complex.

Hybrid

SKILL

Deadlift

5 x 5

WORKOUT

Complete 8 Tabata rounds for each exercise:

Box jump overs

Alternating DB snatch

Lateral ski hops

Single arm DB thrusters

*Score lowest scoring round for each exercise.

Tuesday 5/5

WARM UP

For completion, partition any way:

400 meter run

20 air squats

10 inch worm push ups

20 ring rows

SKILL

N/A

WORKOUT OF THE DAY

“Murph Prep”

E4MOM 40:00:

Buy in with 400 meter run. Use remaining time to chip away at

75 pull ups

150 push ups

300 air squats

*Partition any way. Score total reps completed.

Monday 5/4

WARM UP

3 rounds against a 10:00 clock:

10 calorie bike

10 meter lunge and twist

10 barbell front squats

10 kip swings

5:00 mobility

-quads and ankles

SKILL

E3MOM 24:00

0-15:00:

2 squat cleans, building to heavy

15-24:00:

3 front squat @ heaviest clean weight

*Increase loading by 5-10lb from previous week on top set of cleans.

WORKOUT OF THE DAY

For time with partner:

20 synchro wall balls

10 bar muscle ups (shared)

20 synchro wall balls

8 bar muscle ups (shared)

20 synchro wall balls

6 bar muscle ups (shared)

20 synchro wall balls

4 bar muscle ups

*Sprint stimulus. Coach athletes to go unbroken on wall balls if possible and alternate who leads on the gymnastics. Scale to hardest version of pull up. 12:00 time cap.

Hybrid

SKILL

Back squat

5 x 5

WORKOUT

E5MOM 30:00:

20 calorie row

20 calorie bike

20 calorie ski

*Score total reps completed. Rest remaining time in the working window.

Sunday 5/3

60 Min cap

3 Rounds of

800m Run
750m Row
20 Squats 45/25
20m Walking Lunges 45/25

Then

3 Rounds

800m Run
750m Ski
20 box step ups 45/25
20m Walking Lunges 45/25

Saturday 5/2

WARM UP

10:00 rock paper scissor WAR

SKILL

Athlete choice

*10:00 practice

WORKOUT

2 rounds for time with partner:

5k C2 bike

1k ski

200 double unders

*Endurance effort. Coach athletes to set a conservative pace and try to increase pace slightly each 1k on the bike if possible. Share all work. 45:00 time cap.

Friday 5/1

WARM UP

10:00 handstand progression

-10 meter lunge + balance

-10 meter lunge + balance + split handstand

-10 meter lunge + balance + full handstand

*Perform this sequence with athletes in waves of 3 or 4, giving them plenty of space. once entire class has gone 10 meters, have them turn around and go back the other way.

SKILL

EMOM 10:00:

ODD: forward HS walk

EVEN: backward HS walk

*Athletes can use wall as their starting point for either skill. Scale to 10 shoulder taps per minute.

WORKOUT OF THE DAY

30:00 AMRAP (2:00 work/2:00 rest x 8 rounds):

20 toes to bar

20 Bushwhackers

20 wall balls

20 pull ups

20 DB thrusters

20 reverse lunge wall balls

2 rope climbs

RX: (50/35) (20/14)

55+: (40/30) (20/14)

*Pick up wherever you left off on the AMRAP. Score total reps completed.

Hybrid

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

4 x 100 meter sled push

*Rest as needed between efforts. Goal is to load the sled as heavy as possible for each set.