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.