WARM UP
10:00 pizza delivery
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
“Randy”
75 snatches for time
RX: (75/55)
Workouts
Friday 6/12
WARM UP
3 rounds:
10 good mornings
10 hanging shrugs
10 piked push ups
SKILL
Banded deadlift
5 x 3
*Rest as needed between sets. Concentrate on finishing the top of the movement.
WORKOUT OF THE DAY
4 rounds of 2:00 on/2:00 off:
3 bar muscle ups
6 HSPUs
12 reverse lunge wall balls
RX: (20/14)
*Resume AMRAP wherever you leave off. Score total reps completed.
Foundations(X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
“Helen”
3 rounds for timeee:
400 meter run
21 kb swings
12 pullups
*15:00 time cap.
Thursday 6/11
WARM UP
2 rounds:
10 cat & cows
10 meter high knee pulls
10 meter toy soldiers
2 rounds:
5 calorie bike
10 front squats
10 strict press
SKILL
EMOM 20:00
0-10:00:
1 clean and jerk
-5:00 rest-
15-20:00:
5 push press @ 70% 1RM
WORKOUT OF THE DAY
E3MOM 21:00:
10 bench press
AMRAP meters on bike of choice.
RX: (3/4 BW)
Lv2: (BW)
*Score total meters completed.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
For time with partner:
10 mile assault bike
*Rotate as needed.
Wednesday 6/10
WARM UP
1 mile run
SKILL
6 x 25 yard (15 strokes open water)
Odd: freestyle
Even: Backstroke
4 x 25 yard (15 strokes open water)
Freestyle with hard kicking w/20 seconds rest
2 x 25 yard (15 strokes open water)
Freestyle hard effort w/45 seconds rest
DRYLAND VERSION:
3 rounds:
6 strict pull ups
4 weighted strict pull ups
2 heavy weighted pull ups
*Scaled to band assistance as needed, but keep increasing difficulty.
WORKOUT OF THE DAY
4 x 100 yard swim (60 strokes open water)
-pace is 75 yards easy + 25 yards hard
*Rest 1:00 between efforts.
DRYLAND VERSION:
6 x 400 meter row
-pace is easy for 300 meters + 100 meters hard.
Tuesday 6/9
WARM UP
5:00 quadrapedal movement
3 rounds:
10 kip swings
10 piked push ups
SKILL
EMOM 10:00:
1 rope climb
*Modify style of climb to suit the athlete. Ex: legless climbs for L2, 1-2 pulls for scaled athletes. Athletes can also alternate between different types, ie 1.5 climbs and regular.
WORKOUT OF THE DAY
20:00 AMRAP:
200 meter run
2 toes to bar
2 handstand shoulder taps
RX: (100/75)
*At the 10:00 mark, add a sandbag to the run. Add 2 reps per exercise per round. Score total reps completed.
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
3 rounds for time:
100 meter sled push
30 meter burpee broad jumps
100 meter sled push
30 wall balls
*25:00 time cap.
Monday 6/8
WARM UP
5:00 shoulder mobility
3 rounds:
3 snatch pull + 3 snatch push press
10 air squats
50 single unders
SKILL
EMOM 20:00
0-10:00:
1 snatch pull + 1 hang snatch
-5:00 rest-
15-20:00:
5 back squat @ 70% 1RM
WORKOUT OF THE DAY
3 rounds for time:
10 DB snatch right
10 DB snatch left
10 lateral burpees over DB
20 single unders left foot
20 single unders right foot
60 double unders
RX: (50/35)
55+: (40/30)
*Medium intensity effort. Coach athletes to move quick but not fast. 12:00 time cap.
Foundations(X)
SKILL
3 rounds for quality:
10 wall balls
10 ring rows
10 GHD back extensions
WORKOUT
20:00 AMRAP:
100 meter farmers carry
100 meter walking lunge
500 meter ski
500 meter row
*Score rounds + reps.