Workouts

Saturday 1/17

WARM UP
3 rounds:
1:00 inch worm push ups
1:00 bird dogs
10 empty bar thrusters
10 empty bar deadlifts
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
5 rounds for time:
5 thrusters
10 deadlifts
20 handstand shoulder taps
RX: (135/95)
55+: (115/75)
Lv2: (155/105)
*Medium intensity stimulus. Scale HS shoulder taps by using the wall for balance. 10:00 time cap.

Friday 1/16

WARM UP
3 rounds:
10 calorie row
10 kip swings
10 good mornings
10 meter broad jump
SKILL
N/A
WORKOUT OF THE DAY
5 rounds for time:
20-40-60-80-100 calorie row
20 toes to bar
20 box jump overs (24/20)
SC: step overs, toes over hips
*Endurance effort. Coach athletes to pace consistently on the rower and break up toes to bar early. 35:00 time cap.

Thursday 1/15

WARM UP
3 rounds:
10 banded pull aparts
10 PVC sots press
10 overhead walking lunge
EMOM 5:00:
:30 wall facing squat therapy
SKILL
Barbell Bulgarian split squat
3 x 10 each leg
WORKOUT OF THE DAY
E2MOM 20:00:
1 snatch grip deadlift
1 high hang snatch
1 mid hang snatch
1 low hang snatch
*Build to heavy for the day. Focus is on consistency and technique while under load. Athletes should target around 80% of their 1RM.

Foundations(X)

SKILL
Front squat
5 x 5
WORKOUT
EMOM 20:00:
1) 15 ring rows
2) 15 abmat situps
3) 15 American kb swings
4) 15 push ups
*Score total reps completed.

Wednesday 1/14

WARM UP
5:00 skipping rope
3 rounds:
10 hanging shrugs
10 kip swings
10 ring rows
SKILL
E3MOM 15:00:
6 bench/floor press
*Build to heavy.
WORKOUT OF THE DAY
3 rounds for time:
30 pull ups
300′ traveling double under
SC: jumping pull ups/single unders
*High intensity stimulus. Athletes should be pushing the pace and attempting bigger jumps as they get comfortable with the rope. 9:00 time cap.

Tuesday 1/13

WARM UP
3 rounds:
1:00 bike
1:00 speed ladder (coaches choice)
1:00 hip bridge
1:00 bear crawl
SKILL
Traveling jump rope
-experiment with different distance jumps
WORKOUT OF THE DAY
On a 25:00 clock:
3 rounds for reps:
1:00 alternating DB snatch
-2:00 rest-
3 rounds for reps:
1:00 DB facing burpee
-2:00 rest-
3 rounds for reps:
1:00 assault bike cal
-2:00 rest-
RX: (50/35)
*Coach athletes to improve their movement economy, moving fast but smooth. No wasted energy and breathing throughout. Score total reps completed.

Foundations(X)

SKILL
Deadlift
5 x 5
WORKOUT
“Death by wall ball”
*EMOM perform 1 additional wall ball until failure to complete. Score total reps completed.

Monday 1/12

WARM UP
2 rounds:
10 greatest stretch in the world
10 band strict press + pull apart
10 bootstrappers
2 rounds:
10 push jerk
10 front squat
10 ring swing
SKILL
Split jerk technique
-jump
-jump – punch
-jump – punch – land
WORKOUT OF THE DAY
On an 18:00 clock:
0-5:00
Establish 1RM shoulder to overhead
6:00-18:00
12:00: AMRAP:
5-4-3-2-1-2-3-4-5-4-3-2-1… etc
Front squat
Ring muscle ups
RX/35-49: (225/155)
16-17: (185/125)
50+: (155/105)
Int: (185/125) ring pull ups
Scaled/14-15: (135/95) toes to rings
*Strength and muscle endurance stimulus. Caution athletes to be careful on going too big on ring muscle ups. Score 1RM and AMRAP separately. Both workouts can utilize a squat rack for the barbell.

Foundations(X)

SKILL
Strict press
5 x 5
WORKOUT
25:00 AMRAP:
400 meter run
400 meter ski
2 wall walks
10 goblet squats
*Score total reps completed.
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