Workouts

Wednesday 5/20

WARM UP
EMOM 10:00:
1) :10 hard assault bike effort
2) 5 muscle cleans + 5 push press
SKILL
E2MOM 10:00:
8 DB bench/floor press
*All working sets should be at same weight.
WORKOUT OF THE DAY
For time with partner:
6 rounds (alternating completed rds):
10/8 calorie Assault bike
10 hang power cleans
10 jerks
Then…
150 wall balls (shared)
RX: (135/95) (20/14)
55+: (115/75) (20/14)
Lv2: (155/105) (20/14)
*Sprint stimulus. Each partner should race through their round unbroken with fast cycle times. Share wall balls as needed, but only one athlete working at a time. 16:00 time cap.

Foundations(X)

SKILL
Deadlift
5 x 5
WORKOUT
3 rounds for time with partner:
20 synchro Russian KB swings
20 box jump overs (shared)
200 meter farmers carry (shared)
*20:00 time cap.

Tuesday 5/19

WARM UP
3 x rolling 200 meter row
*Every meter +/- target equals 5 meter bear crawl. Cap of 30 meter penalty.
SKILL
Handstand balancing
5 sets of :10 or greater
*Utilize wall and partner assistance if necessary.
WORKOUT OF THE DAY
20:00 AMRAP:
40 calorie row
30 meter handstand walk
20 KB box step over
30 meter handstand walk
RX: (24kg/16kg)
55+: (16kg/12kg)
Lv2: (32kg/24kg)

Foundations(X)

SKILL
Front squat
5 x 5
WORKOUT
EMOM 30:00:
1) 10/8 calorie ski
2) 15/12 calorie c2 bike
3) Rest
*Add 1 calorie per round for each machine. Workout ends when athlete fails to complete the required number of calories. Score total reps completed.

Monday 5/18

WARM UP
5:00 footwork & speed ladder
-Coach’s choice of drills
3 rounds:
:30 squat hold with barbell on knees
10 hanging shrugs
10 kip swings
SKILL
E2MOM 10:00:
5 back squat @ 70% 1RM
*All working sets should be at same weight.
WORKOUT OF THE DAY
3 rounds for time:
400 meter run
21 pull ups
15 burpees
*Challenge athletes to do big sets on the pull ups and keep up their pace on the runs. 15:00 time cap.

Foundations(X)

SKILL
Strict press
5 x 5
WORKOUT
20:00 AMRAP:
10 ring rows
10 abmat situps
20 walking lunges
200 meter run
*Score total reps completed.

Saturday 5/16

WARM UP
3 rounds:
20 calorie row
10 kip swings
10 front squats
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time with partner:
800 meter sandbag carry
30 snatches
30 bar muscle ups
30 thrusters
RX: (135/95)
*Share all work. 20:00 time cap.

Friday 5/15

WARM UP
3 rounds:
10 snatch grip deadlift
10 muscle snatch
10 snatch grip push press (BTN)
SKILL
E3MOM 24:00:
0-15:00:
High hang snatch + mid hang snatch + low hang squat snatch
15-24:00:
5 banded snatch grip deadlifts
*Increase loading by 5-10lbs from previous week on snatch complex.
WORKOUT OF THE DAY
For time:
Run 200 meters
-rest 1:00-
Ski 250 meters
-rest 1:00-
Row 250 meters
-rest 1:00-
500 meter C2 bike
50 foot handstand walk
50 alternating hang DB snatch
RX: (50/35)
*Sprint effort. Coach athletes to push the run, skis, and rows around 90% effort. Attempt unbroken sets on the DB snatch. 12:00 time cap.

Foundations(X)

SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
5 rounds for completion:
10 Russian swings
10 KB deadlift
10 crossbody swings
10 goblet squat

Thursday 5/14

WARM UP
EMOM 6:00:
:20 run in place
5 push ups/5 ring rows
5 jumping lunges
SKILL
EMOM 10:00:
Handstand pirouettes & lateral walking
*Use :30 of each minute to work on these inverted skills.
WORKOUT OF THE DAY
Murph Prep:
For time:
800 meter run
50 pull ups
100 push ups
150 air squats
800 meter run
50 pull ups
100 push ups
150 air squats
800 meter run
*Partition any way. 40:00 time cap.