Workouts

Saturday 4/19

WARM UP

5:00 row/bike/ski

3 rounds:

3 rope climb to standing

10 empty bar deadlift

10 medball walking lunge

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

20:00 AMRAP with partner:

1 rope climb

15 power clean

30 wall balls

*Opposite partner does 200 meter farmer carry (24kg/16kg) and then rotatets in for the AMRAP. Score total reps completed.

Friday 4/18

WARM UP

10:00 pizza delivery

SKILL

Bulgarian split squat (barbell)

3 x 8 each

*Build to heavy.

WORKOUT OF THE DAY

“Mayhem Classic Finale“

For time:

30 calorie bike

30 bar muscle ups

30 calorie bike

*For some athletes this will feel like a sprint. Most will need to conserve energy on the bike in order to finish the BMU. 10:00 time cap.

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

Complete 8 Tabata rounds for each exercise:

-Ice skaters

-Broad jumps

-Kip swings

-Russian twists

*Score total reps completed.

Thursday 4/17

WARM UP

800 meter run

3 rounds:

10 meter lateral squat walk left

10 meter lateral squat walk right

10 push ups

SKILL

Incline DB bench

3 x 10

*Hit all 3 sets at same working weight.

WORKOUT OF THE DAY

For time:

800 meter run

30 back squats

800 meter run

30 front squats

800 meter run

30 overhead squats

RX: (115/75)

55+: (95/65)

Lv2: (135/95)

*This is a lower body endurance effort. Coach athletes to breath on the squat sets and try not to move too fast through the range of motion. 24:00 time cap.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

For time with partner:

2 mile sandbag carry

*One athlete carries at a time. Rotate as needed.

Wednesday 4/16

WARM UP

3 rounds:

10 meter toy soldier

10 kip swings

10 alternating box step ups

10 inch worm push ups

SKILL

Handstand walking technique

*10:00 practice

WORKOUT OF THE DAY

EMOTM 28:00:

1) 3 deadlift

2) 10 toes to bar

3) 10 box jump over

4) 10 meter handstand walk

RX: (275/185) (24/20)

55+: (225/155) (24/20)

Lv2: (315/215) (30/24)

*Scaled HS walk to 3 wall walks. Score total reps completed.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

5 rounds for time:

100 run in place single unders

20 box step overs

20 hollow rocks

Tuesday 4/15

WARM UP

3 rounds:

10 hanging shrugs

10 ring rows

10 front squats

SKILL

Push press

5 x 5

*Remind athletes that a push press is what the top of a thruster should feel like. Build to heavy.

WORKOUT OF THE DAY

“Heavy Fran”

21-15-9

Thrusters

Chest to bar pull ups

RX: (135/95)

55+: (115/75)

Lv2: (155/105)

*Athletes should choose weights heavy enough so that they cannot complete unbroken sets. The intended stimulus is strength under fatigue. Coach classes to have a set plan for how to break up the thrusters and challenge them to stick to it. Scale C2B back to the hardest version of a pull up. If scaling is too easy, athletes will feel like they’re doing thrusters the whole time. 12:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

20:00 AMRAP:

500 meter row

10 wall balls

10 knees to chest

10 ring rows

*Score total rounds + reps.

Monday 4/14

WARM UP

EMOTM 5:00:

5 burpees

Run in place

3 rounds:

10 good mornings

10 push ups

10 meter walking lunge

SKILL

Goblet lunge

5 x 10 each side

WORKOUT OF THE DAY

For time:

10 to 50

Russian kb swings

Burpees

RX: (32kg/24kg)

55+: (24kg/16kg)

*Caution athletes not to go out too hot on the burpees. Set a sustainable pace that will hold in the larger sets. Standard for top of the burpee is locked out knees and hips with hands overhead. 20:00 time cap.