Workouts

Monday 1/26

WARM UP
EMOM 10:00:
10 burpees
*Goal is to have :30 rest each minute. Adjust target as needed to maintain rest.
SKILL
Establish max unbroken strict pull ups
*Give athletes a 10:00 clock and no more than 3 attempts. Coach them to engage lats and point toes down during the movement.
WORKOUT OF THE DAY
0-12:00:
2000 meter row for time
*Every 90 seconds including first interval, buy in with 10 wall balls
12:00-14:00: Rest
14:00-26:00:
100 wall ball for time
*Every 90 seconds including first interval, buy in with 10/8 calorie row.
RX: (20/14)
*Coach athletes to keep transitions tight and allow space to get to the buy in on time every time. Score time to complete 2k row and time to complete 100 wall balls.

Foundations(X)

SKILL
Sumo deadlift technique
5 x 5
WORKOUT
“Death by wall ball”
*Start at 5 and add one rep each minute until failure to complete. Score total reps completed.

Sunday 1/25

60 Min AMRAP

E5MOM Run 400m

15 Deadlifts 95/65
15 Push Ups
15 cal row
15 Sit Ups w.med ball 20/14
15 Wall Balls
15 Cal Ski
15 Ring Rows

Saturday 1/24

WARM UP
3 rounds:
10 band pull apart
10 band overhead squat
10 muscle clean
10 front rack lunges
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
Establish 1RM snatch and clean
*Start snatching with empty bar, adding 10lb for men and 5 lb for women EMOM until failure. From that point begin cleaning, continuing to add 10lb/5lb each minute until failure. Score heaviest lifts for each movement.

Friday 1/23

WARM UP
5:00 bike
3 rounds:
10 alternating bird dogs
10 hollow rocks
10 box step overs
SKILL
Ring dips
*complete 3 sets to failure
WORKOUT OF THE DAY
5 rounds for time:
10 calorie c2 bike
10 box facing burpee
10 toes to bar
1 rope climb
*Sprint interval stimulus. Coach athletes to push the bike and maximize efficiency on the box facing burpees. Challenge them not to rest before the toes to bar or rope climbs. Rest 2:00 between rounds to recover. Score total time. 25:00 time cap.

Foundations(X)

SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
4 rounds for completion:
400 meter run
20 single arm KB row (10 left/10 right)
20 KB goblet lunges
20 KB swings
*Must be completed within a 30:00 window. Rest as needed.

Thursday 1/22

WARM UP
2 rounds:
10 meter toy soldiers
10 meter high knee skips
10 hanging shrugs
2 rounds:
1:00 single unders
10 kip swings
10 ring rows
SKILL
Deadlift
5 x 3
*Build to heaviest
WORKOUT OF THE DAY
15:00 AMRAP:
100 single unders
50 double unders
40 air squats
30 pull up
20 chest to bar
10 bar muscle up
*Scale double unders to 50 tuck jumps. Reduce pull up complex to most difficult version possible for each athlete. Coach classes to break up the pull ups to save grip for the higher skill movements. Score total reps completed.

Foundations(X)

SKILL
Deadlift
5 x 5
WORKOUT
EMOM 30:00:
1) 10 pushups
2) 15 situps
3) 20 air squats
*Adjust targets as necessary for each athlete. Score total reps completed.

Wednesday 1/21

WARM UP
3 x rolling 300 meter row
*every meter +/- target equals 2 PVC overhead squats with pause in bottom.
SKILL
EMOM 10:00:
1 skin the cat
WORKOUT OF THE DAY
EMOM 20:00:
1) 15/12 calorie row
2) 2 overhead squat
RX: (155/105)
55+: (115/75)
Lv2: (205/135)
*Athletes can take the bar from the rack for overhead squats. If space is an issue, have athletes start on different stations. Score total reps completed.

Foundations(X)

SKILL
Push press
5 x 5
WORKOUT
7 rounds for time:
20 calorie assault bike
20 skier hops
20 ring rows
*Score total time. 30:00 time cap.
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