Workouts

Thursday 3/26

WARM UP

800 meter run

3 rounds:

10 ring swings

5 ring dips

10 piked push ups

SKILL

5 rounds for heaviest load:

1 strict press + 10 push press

WORKOUT OF THE DAY

For max reps against a 13:00 clock:

3:00 to complete:

400 meter run

AMRAP ring muscle ups

-2:00 rest-

3:00 to complete:

400 meter run

AMRAP bar facing burpees

-2:00 rest-

3:00 to complete:

400 meter run

AMRAP handstand pushups

*Sprint stimulus. Coach athletes to push the run and challenge themselves to complete gymnastics under fatigue. Score total reps completed.

Foundations(X)

SKILL

Double unders

*10:00 practice

WORKOUT

18:00 AMRAP:

200 meter run

5 pull ups

10 push ups

15 air squats

*Score total reps.

Wednesday 3/25

WARM UP

3 x rolling 200 meter row

*Every meter +/- target equals 2 walking lunges

SKILL

Basket swings

*10:00 practice. Coaches can provide spot to assist.

WORKOUT OF THE DAY

4 rounds for time:

500 meter row

40 meter suitcase lunges

5 drop kips

RX: (24kg/16kg)

55+: (16kg/12kg)

Lv2: (32kg/24kg)

*Coach athletes to pace this workout from the beginning. Conserve energy for the drop kips. Suitcase lunges can be held on either side. 24:00 time cap.

Tuesday 3/24

WARM UP

3 rounds:

10 alternating bird dogs

5 fire hydrants each side

:30 frog stretch

1:00 squat hold with rotation

1:00 sots press

1:00 burpees

SKILL

Mid hang snatch

5 x 2

*Complete all sets at 75-80% 1RM.

WORKOUT OF THE DAY

EMOM 20:00:

1) 5 x 20 meter burpee shuttle

2) 10-20 push ups

3) 3 back squats from rack

4) 20 air squats

*Strength stimulus. Build to heavy 3RM for back squats. Score heaviest load.

Foundations(X)

SKILL

Push press

5 x 5

WORKOUT

20:00 AMRAP:

30 wall balls

-1:00 rest-

*Score total wall balls.

Monday 3/23

WARM UP

2 rounds:

10 cat and cow

10 bootstrappers

10 hanging shrugs

2 rounds:

10 meter broad jump

10 kip swings

10 strict press

SKILL

Tempo deadlift

5 x 3 w/ 5 second eccentric

*Build to heavy.

WORKOUT OF THE DAY

E3MOM including 1st round, athletes must buy in with 5 rds of 1 toe to bar + 1 chest to bar

15:00 AMRAP:

2 box jump overs

2 shoulder to overhead

RX: (24/20) (135/95)

55+: (24/20) (115/75)

Lv2: (30/24) (185/125)

*This will be a high intensity effort for as long as the shoulder to overheads remain unbroken. Coach athletes to rest after the box jump overs and attempt big sets on the S2OH. Increase by 2 reps per exercise each round of the AMRAP. Score total reps completed.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

21-15-9-15-21

Calorie bike

Calorie ski

Calorie row

*25:00 time cap.

Sunday 3/22

AMRAP 70 Min

800m Run
100m Farmers Carty 24/16kg
15 Trusters 45/35
15 Ring Rows
15 Cal Bike
100m Sled Push/Pull 135/90

Run at Steady State

Saturday 3/21

WARM UP

2 rounds:

10 cat and cows

10 hip bridges

10 good mornings

10 air squats

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

10 unbroken rounds for time with partner:

10 KB deadlift

10 Russian swings

10 goblet squats

10 American swings

*Partners must alternate completed rounds. Must be 40 reps unbroken for it to be RX.