Workouts

Monday 5/11

WARM UP

10:00 rock-paper-scissor WAR

*Every lost battle equals 3 good mornings and 3 push ups and 3 air squats.

SKILL

E2MOM 10:00:

2 strict press + 8 push press + 2 split jerk

*Goal is to work at around 90% of 1RM strict press. Build strength while cycling the push press and then hit the split jerks under fatigue. Coach athletes to try and alternate lead legs during split jerks.

WORKOUT OF THE DAY

For time with partner:

12-14-16-18-20 synchro deadlifts

6-7-8-9-10 synchro overhead/front squats

2 rope climbs (shared)

RX: (95/65)

55+: (75/55)

Lv2: (135/95) both OH squat

*Teams must have 1 athlete OH squatting and 1 athlete front squatting. Athletes can switch positions whenever necessary. 18:00 time cap.

Foundations(X)

SKILL

Tempo deadlift

5 x 5 with 3 second eccentric

WORKOUT

EMOM 15:00:

:10 max effort assault bike sprint

*Score lowest and highest wattage measured.

Saturday 5/9

WARM UP

3 rounds:

10 ring swings

10 ring dips

10 front squats

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

“NorKalsu (revised)”

EMOM 20:00:

2 ring muscle ups

AMRAP thrusters until 100

RX: (135/95)

*If time capped, score total reps completed.

Friday 5/8

WARM UP

3 rounds:

10 meter toy soldiers

10 meter broad jump

10 ring swings

SKILL

Ring muscle up/ring dip cycling

5 x (1-5)

*Substitute jumping ring muscle ups or banded dips if needed. Rest 1:30 between efforts. Encourage athletes to go for multiple reps, even if 2nd is a fail. The goal is to build consistency on bigger sets each week.

WORKOUT OF THE DAY

20:00 AMRAP:

200 meter kb carry (any way)

10 Russian swings

10 American swings

RX: (24kg/16kg)

*Endurance effort. Coach athletes to set a conservative pace and try to find a comfortable rhythm on the carries. Score total reps completed.

Thursday 5/7

WARM UP

5:00 quadrapedal movement

3 rounds:

10 Sots press

10 hollow rocks

10 good mornings

10 calorie bike

SKILL

EMOM 10:00:

ODD: forward HS walk

EVEN: backward HS walk

*Athletes can use wall as their starting point for either skill. Scale to 10 shoulder taps per minute.

WORKOUT OF THE DAY

2:00 AMRAP snatch

1:00 rest

2:00 AMRAP bar facing burpees

1:00 rest

2:00 AMRAP clean and jerk

1:00 rest

2:00 AMRAP toes to bar

1:00 rest

2:00 AMRAP deadlift

1:00 rest

2:00 AMRAP calorie bike

RX: (135/95)

*Emphasis on movement economy. Stress efficiency over speed, and eliminate dead time as much as possible. Score total reps completed.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

5 rounds for time:

100 meter sled push

200 meter run

100 meter farmer carry

200 meter run

*30:00 time cap.

Wednesday 5/6

WARM UP

5:00 bike or ski

EMOM 5:00:

:30 wall facing squat therapy

SKILL

Barbell prep and mobility

-Athlete choice

WORKOUT OF THE DAY

E3MOM 24:00:

0-15:00:

High hang snatch + mid hang snatch + low hang squat snatch

15-24:00:

5 snatch grip deadlifts @ 120% of heaviest complex weight

Then…

3 rounds for completion:

10 barbell Bulgarian split squats each leg

10 DB rows each arm

10 snatch grip push press (behind neck)

*Increase loading by 5-10lbs from previous week on snatch complex.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

Complete 8 Tabata rounds for each exercise:

Box jump overs

Alternating DB snatch

Lateral ski hops

Single arm DB thrusters

*Score lowest scoring round for each exercise.

Tuesday 5/5

WARM UP

For completion, partition any way:

400 meter run

20 air squats

10 inch worm push ups

20 ring rows

SKILL

N/A

WORKOUT OF THE DAY

“Murph Prep”

E4MOM 40:00:

Buy in with 400 meter run. Use remaining time to chip away at

75 pull ups

150 push ups

300 air squats

*Partition any way. Score total reps completed.