Workouts

Tuesday 3/3

WARM UP

2 rounds:

10 cat and cows

10 hip bridges

10 hanging shrugs

2 rounds:

10 good mornings

10 kip swings

10 burpees

SKILL

5:00 Dball technique

5:00 bar muscle up technique

WORKOUT OF THE DAY

8:00 AMRAP:

2 Dballs to shoulder

2 Dball facing burpees

2 bar muscle ups

RX: (100/80)

55+: (80/60)

Lv2: (150/100)

*Add 2 repetitions per movement per round. Score total reps completed. May need to run 2 heats due to equipment limitations.

Hybrid

SKILL

Deadlift

5 x 5

WORKOUT

“Death by 2 jumping lunges”

*Add 2 reps every minute until failure to complete prescribed number.

Monday 3/2

WARM UP

5:00 skipping rope

3 rounds:

10 bird dogs

10 ring rows

5 wall bridges

10 piked push ups

SKILL

Push press

5 x 5

Bent row

5 x 5

WORKOUT OF THE DAY

“Annie”

50-40-30-20-10

Double unders

Abmat situps

*Standard for abmat situp is straight legs touching the ground behind and toes in front. Coach athletes to try to do unbroken sets on the jump rope if possible.

Hybrid

SKILL

Back squat

5 x 5

WORKOUT

For time:

200 meter run

20 calorie ski

400 meter run

20 calorie row

800 meter run

20 meter walking lunge

400 meter run

20 pull ups

200 meter run

*Coach athletes to maintain consistent pace throughout. 20:00 time cap.

Saturday 2/28

WARM UP

10:00 handball

SKILL

Back squat

5 x 3

WORKOUT OF THE DAY

For time with partner:

100 box jump overs

50 HSPU

100 double unders

50 devils presses

100 KB swings

50 bar muscle ups

RX: (24/20) (50/35) (24kg/16kg)

*Share work as needed. Only one athlete working at a time. 30:00 time cap.

Friday 2/27

WARM UP

TBD

SKILL

N/A

WORKOUT OF THE DAY

“26.1”

Thursday 2/26

WARM UP

3 x rolling 100 meter row

SKILL

Alternating DB snatch technique

3 x 20

*Focus on transitioning the DB most efficiently

WORKOUT OF THE DAY

5k row for time

*Coach athletes to quicken their pace a little bit every 1000 meter block.

Wednesday 2/25

WARM UP

5:00 bike

3 rounds:

10 ring swings

10 muscle snatch

10 burpees

SKILL

EMOM 10:00:

1-5 RMU or ring dips

*Athlete choice on rep scheme

WORKOUT OF THE DAY

For time:

5 rounds:

10 calorie bike

10 wall balls

-3:00 rest-

5 rounds:

10 snatch

10 bar facing burpees

-3:00 rest-

10 rope climbs

RX: (20/14) (95/65)

55+: (20/14) (75/55)

Lv2: (30/20) (115/75)

*High intensity stimulus. Challenge athletes to sprint each work interval. Score total time. 25:00 time cap.

Hybrid

SKILL

Strict press

5 x 5

WORKOUT

15:00 AMRAP:

20 meter burpee broad jump

20 meter sandbag lunge

100 meter farmers carry

*Score total reps completed.