Workouts

Monday 8/11

WARM UP

3 rounds from hang:

3 jump shrug

3 muscle snatch

3 power snatch

3 snatch balance

3 oh squat

3 squat snatch

SKILL

Shoulder activation/mobility

-sots press

-prone handcuff drill

-crossover symmetry

WORKOUT OF THE DAY

EMOTM 30:00:

0-10:00:

1 high hang snatch

10-20:00:

1 mid hang snatch

20-30:00

1 snatch from floor

*Build to heavy. Coach athletes to perform squat snatches if their mobility allows.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

3 rounds for time:

20 wall ball

20 kb deadlift

20 kip swing

500 meter row

*20:00 time cap.

60 Min Time Cap
1 Mile Run
2k Row
2K Ski
3 Mile Bike
100m Sked Push 135/90
800m Run
1k Row
1K Ski
1.5 Mile Bike
100m Sled Push 135/90
400m
500m Row
500m Ski
.7 Mile Bike
100m Sled Push 135/90
200m Run
250m Row
250m Ski
.5 Mile Bike
100m Sled Push 135/90

Saturday 8/9

WARM UP

10:00 pizza delivery

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

“What doesn’t Keeley you makes you stronger!”

30 Minutes AMRAP with a partner

Buy-In (one time at the start):

30 Bench Presses (each partner)

135/95 lbs Rx | 185/125 lbs Rx+ | scale as needed

(Both partners must complete their 30 reps. One works while the other rests.)

Then with the rest of the time, complete as many rounds as possible of:

Partners alternate full rounds

(Partner A does 1 full round, then Partner B does 1 full round, etc.)

12 Wall Balls 20/14 RX+ 30/20

3 Rope Climbs

6 strict Handstand Push-Ups (or 12 if scaling to kipping)

6 Chest-to-Bar Pull-Ups (scale to pull-up)

3 Bar Muscle-Ups (or scale to hardest pull-up)

Friday 8/8

WARM UP

5:00 ski

3 rounds:

10 ring rows

10 burpees

10 alternating step ups

SKILL

Build to 2RM power clean

*Reps don’t have to be unbroken.

WORKOUT OF THE DAY

At 0:00:

For time:

35 calorie ski

28 chest to bar

24 burpee box jump over

At 7:00:

For time:

35 calorie C2 bike

28 bar muscle up

24 burpee box jump over

RX: (24/20)

*Score both workouts. 15:00 time cap.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

“Death by 2 KB swing”

*Add two reps per minute until failure to complete.

Thursday 8/7

WARM UP

10:00 rock paper scissor WAR

3 rounds:

10 good mornings

10 meter bear crawl

10 burpees

SKILL

N/A

WORKOUT OF THE DAY

5 rounds for time:

400 meter run

12 deadlift

30 meter handstand walk

RX: 275/185

55+: 245/165

Lv2: 315/225

*Scale hs walk to 30 meter bear crawl. 25:00 time cap.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

For time:

6 mile bike

3k row

1 mile run

*40:00 time cap.

Wednesday 8/6

WARM UP

EMOTM 10:00:

ODD: 10 front squats

EVEN: 2 rope climb to standing

SKILL

Rope climb technique

*10:00 practice

WORKOUT OF THE DAY

For time:

9 thrusters

3 rope climbs

15 thrusters

5 rope climbs

21 thrusters

7 rope climbs

40 step back overhead lunges

RX: (115/75)

55+: (95/65)

Lv2: (135/95)

*Be careful not to push too hard on the thrusters. 20:00 time cap.

Foundations(X)

SKILL

Deadlift technique

5 x 5

WORKOUT

30:00 AMRAP:

10 calorie row

10 calorie ski

200 meter run

*Add 2 calories per round on the row and ski. Runs stay the same. Score total reps.