Workouts

Saturday 8/23

WARM UP

3 rounds:

10 box jumps

10 kip swings

10 kb swings

10 lunges

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

“Filthy Fifty”

50 box jumps (24/20)

50 jumping pull ups

50 kb swings (16kg)

50 walking lunges

50 push press (45lb)

50 knees to elbows

50 back extensions/supermans

50 wall balls (20/14)

50 burpees

50 double unders

*Endurance effort. Try to pick a pace and move consistently without spiking the heart rate too high. Should feel like a moderate intensity workout until athletes hit the wall balls. 30:00 time cap.

Friday 8/22

WARM UP

5:00 skipping rope

3 rounds:

10 ring swings

10 ring dips

10 goblet squat

SKILL

3 rounds:

10 GHD hip extension

10 bulgarian split squat (unweighted)

:10 L sit hold

WORKOUT OF THE DAY

20:00 AMRAP:

4 ring muscle up

4 back squat

40 double unders

RX: (225/155)

55+: (185/125)

Lv2: (275/185)

*Strength endurance stimulus. Weights should be heavy, but no more than 75% 1RM. Squats should be taken from the rack. Scale RMU to something on the rings. 40 double unders = 120 single unders. Score total reps completed.

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

For time:

20 to 2

Calorie ski

DB box step overs

Push ups

*30:00 time cap.

Thursday 8/21

WARM UP

10:00 pizza delivery

SKILL

Bar muscle up drills

*10:00 practice

WORKOUT OF THE DAY

5 rounds for time:

8 toes to bar

6 deadlift

4 hang clean

2 jerk

RX: (185/125)

55+: (155/105)

Lv2: (225/155)

*Strength stimulus, so challenge athletes to go heavy. Coach them to be smart about when they drop the barbell… ex: 5 deadlift, 1 deadlift+3 hang clean, 1 hang clean+2 jerk. 12:00 time cap.

Foundations(X)

SKILL

Rope climb technique

*10:00 practice

WORKOUT

10 rounds for time:

100 meter farmer carry

10 wall ball

*30:00 time cap.

Wednesday 8/20

WARM UP

5:00 empty sled push

3 rounds:

10 Russian twist

10 meter toy soldier

10 meter broad jump

SKILL

6 x 20 rotational medball toss with partner

WORKOUT OF THE DAY

6 rounds for time with partner:

100 meter outdoor/10 meter indoor sled push

1 rope climb

100 meter outdoor/10 meter indoor sled push

20 Russian kb swings

RX: (32kg/24kg)

*Partners must alternate completed rounds with one another. Morning coaches will determine RX sled weight based on each gym’s surface. 15:00 time cap.

Tuesday 8/19

WARM UP

EMOTM 10:00:

ODD: 5 ring swing + 5 toe to rings

EVEN: 10/8 calorie bike

SKILL

Strict ring muscle up drills

-false grip rows

-low ring turnover

-front roll to support

WORKOUT OF THE DAY

E5MOTM 25:00:

20/16 calorie bike (assault or echo)

12 pull up

12 bench press

20/16 calorie bike (assault or echo)

RX: (135/95)

55+: (115/75)

Lv2: (155/105) 25/20 calorie, strict pull up

*Athletes can adjust repetition targets as needed. Score total reps completed.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

For time:

5k row

-2:00 rest-

2k row

*Score total time

Monday 8/18

WARM UP

3 rounds:

2:00 bike or ski

10 meter overhead lunge

10 sots press

4 x 10 meter shuttle run

SKILL

Snatch balance

5 x 2 for quality

WORKOUT OF THE DAY

4 x 400 meter run

*rest 1:00 between efforts

Into

3 rounds for time:

40 wall ball

8 snatches

RX: (135/95)

55+: (115/75)

Lv2: (155/105)

*High intensity interval stimulus, right into a metcon that requires strategic pacing. Runs should be between 80-90% effort. Coach athletes to break up the wall balls to save energy for snatches. Score total time to complete. 25:00 time cap.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

30:00 AMRAP:

200 meter run

10 burpee over box

10 ring rows

10 burpee pull up

10 goblet thruster

*Score total reps completed.