Workouts

Friday 10/16

WARM UP

3 rounds:

3 snatch pull

3 muscle snatch

3 power snatch

3 snatch balance

3 oh squats

SKILL

EMOM 20:00:

Power snatch + hang snatch + oh squat

*Complete all rounds between 60% and 70% 1RM. Emphasis here is triple extension and speed under the bar for the snatches.

WORKOUT OF THE DAY

1 mile sandbag carry

*Athlete chooses weight. Goal is steady pace and not to set the bag down.

Hybrid

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

10 x :30 max effort row for wattage

*Rest 2:00 between efforts. Score lowest wattage set.

Thursday 10/15

WARM UP

5:00 skipping rope

3 rounds:

10 dying bugs

10 good mornings

10 partner wall balls

SKILL

Push press

5 x 5

WORKOUT OF THE DAY

6 rounds for time with partner:

10 calorie assault bike

10 deadlifts

10 wall balls

30 double unders

RX: (225/155) (20/14)

55+: (185/125)

Lv2: (275/185)

*Sprint stimulus. Coach athletes not to be scared of the bike and to attack it. Each partner should be going unbroken on everything and transitioning fast between elements. 10:00 time cap.

Hybrid

SKILL

Back squat

5 x 5

WORKOUT

20:00 AMRAP:

100 single unders

20 ring rows

200 meter farmers carry

*Score total reps completed.

Wednesday 10/14

WARM UP

2 rounds:

:30 run in place

:30 bird dogs

10 meter toy soldiers

10 calorie ski/row

SKILL

Front squat

5 x 3

WORKOUT OF THE DAY

Coach Crystal Birthday WOD:

For time:

Buy in with

3 x 20m shuttle

6 burpee box jump overs

3 x 20m shuttle

Immediately into…

36 calorie row

36 alternating DB snatches

36 thrusters

36 toes to bar

36 calorie ski

36 alternating DB snatches

36 calorie bike

Buy out with

3 x 20m shuttle

6 burpee box jump overs

3 x 20m shuttle

RX: (24/20) (50/35) (95/65)

*Endurance effort. Coach athletes to pace the workout from the beginning. 30:00 time cap.

Tuesday 10/13

WARM UP

Foam roll ankles and hamstrings

800 meter run

3 rounds:

5 rope climb to standing

10 empty bar muscle cleans

10 ring swings

SKILL

Skin the cat

5 x 2

WORKOUT OF THE DAY

For time:

5 rounds

200 meter run

1 rope climb

into

3 rounds

200 meter run

15 power cleans

into

1 round

200 meter run

20 ring muscle ups

RX: (115/75)

55+: (95/65)

Lv2: (135/95)

*Medium intensity stimulus. Athletes should be running fast and attacking the rope climbs and power cleans. Things will slow down on the muscle ups. Scale to ring dips. 18:00 time cap.

Hybrid

SKILL

EMOM 10:00:

10 wall balls

WORKOUT

3 rounds for time:

800 meter run

20 meter burpee broad jumps

20 meter goblet lunges

*25:00 time cap.

Monday 10/12

WARM UP

5:00 bike

3 rounds:

10 cat/cow

10 hanging shrugs

10 hollow rocks

5 inch worm push ups

SKILL

EMOM 10:00:

2 wall facing HSPU

*Plan is to progress the volume over the coming weeks.

WORKOUT OF THE DAY

“Chad Prep”

3 rounds for time:

100 alternating box step ups

10 strict pull ups

20 GHD/abmat sit ups

30 push ups

*Everyone does 20 inch height for the box. Scale height of the box as needed. 22:00 time cap.

Saturday 10/10

SKILL:

Burgener Warm-Up

3-Position Squat Snatch

6 x (1+1+1)

WORKOUT:

“2019 FIRST CUT”

4 Rounds:

400m Run

3 Rope Climbs

7 Squat Snatches

CAP 20

RX: 155/105

LV2: 185/130 + Legless Rope Climbs

COACH FOCUS: Snatches and Climbs should be heavy/hard, but repeatable. Not a day to force RX weight or climbs that turn every rep into a max effort attempt. Run w/ purpose, manage the climbs, then approach the bar ready to make technically sound lifts. Maintain quality from Rd1-4. Fatigue cannot dictate technique.

Hybrid

SKILL:

4×6-9 Barbell Bent over Rows

WORKOUT:

4RFT:

200m Sandbag Carry (hold any way)

6 Zombie Climbs

10 m Front Rack KB Walking Lunges (2kb’s)

12 Gorilla rows (2kb’s)

After 4th round

Cash out:

Accumulate a 3:00 forearm plank hold