Workouts

Saturday 5/23

WARM UP

3 rounds:

10 ring swings

10 piked pushups

10 good mornings

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

“Nate”

20:00 AMRAP:

2 ring muscle ups

4 handstand push ups

8 KB swings

RX: (32kg/24kg)

*Team option is to alternate completed rounds. Score total reps completed.

Friday 5/22

WARM UP

10:00 handball

SKILL

Mobility and barbell prep

*10:00

WORKOUT OF THE DAY

EMOM 30:00:

0-15:00:

1 snatch

15-30:00:

1 clean and jerk

*Build weight during each 15:00 segment. If athletes need to take a minute off to recover, that is fine. Score heaviest load for each movement.

Hybrid

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

For time:

100 meter sled push

10 toes to bar

200 meter sled push

20 toes to bar

300 meter sled push

30 toes to bar

200 meter sled push

20 toes to bar

100 meter sled push

10 toes to bar

*Scale T2B to straight leg raises. Encourage athletes to maintain kipping rhythm throughout the movement. 30:00 time cap.

Thursday 5/21

WARM UP

3 rounds:

10 meter toy soldiers

10 ring rows

10 hollow rocks

SKILL

EMOM 12:00:

1) 5 tempo deadlifts (3 second eccentric)

2) 5-10 strict pull ups (band assist if needed)

3) 10 single arm row each side

4) Rest

WORKOUT OF THE DAY

1.5 mile sandbag carry for time

*This should be a 20-30:00 effort. If athletes have not finished 1 mile before the 20:00 mark, cap them at 1 mile. Score time to complete.

Wednesday 5/20

WARM UP

EMOM 10:00:

1) :10 hard assault bike effort

2) 5 muscle cleans + 5 push press

SKILL

E2MOM 10:00:

8 DB bench/floor press

*All working sets should be at same weight.

WORKOUT OF THE DAY

For time with partner:

6 rounds (alternating completed rds):

10/8 calorie Assault bike

10 hang power cleans

10 jerks

Then…

150 wall balls (shared)

RX: (135/95) (20/14)

55+: (115/75) (20/14)

Lv2: (155/105) (20/14)

*Sprint stimulus. Each partner should race through their round unbroken with fast cycle times. Share wall balls as needed, but only one athlete working at a time. 16:00 time cap.

Hybrid

SKILL

Deadlift

5 x 5

WORKOUT

3 rounds for time with partner:

20 synchro Russian KB swings

20 box jump overs (shared)

200 meter farmers carry (shared)

*20:00 time cap.

Tuesday 5/19

WARM UP

3 x rolling 200 meter row

*Every meter +/- target equals 5 meter bear crawl. Cap of 30 meter penalty.

SKILL

Handstand balancing

5 sets of :10 or greater

*Utilize wall and partner assistance if necessary.

WORKOUT OF THE DAY

20:00 AMRAP:

40 calorie row

30 meter handstand walk

20 KB box step over

30 meter handstand walk

RX: (24kg/16kg)

55+: (16kg/12kg)

Lv2: (32kg/24kg)

Hybrid

SKILL

Front squat

5 x 5

WORKOUT

EMOM 30:00:

1) 10/8 calorie ski

2) 15/12 calorie c2 bike

3) Rest

*Add 1 calorie per round for each machine. Workout ends when athlete fails to complete the required number of calories. Score total reps completed.

Monday 5/18

WARM UP

5:00 footwork & speed ladder

-Coach’s choice of drills

3 rounds:

:30 squat hold with barbell on knees

10 hanging shrugs

10 kip swings

SKILL

E2MOM 10:00:

5 back squat @ 70% 1RM

*All working sets should be at same weight.

WORKOUT OF THE DAY

3 rounds for time:

400 meter run

21 pull ups

15 burpees

*Challenge athletes to do big sets on the pull ups and keep up their pace on the runs. 15:00 time cap.

Hybrid

SKILL

Strict press

5 x 5

WORKOUT

20:00 AMRAP:

10 ring rows

10 abmat situps

20 walking lunges

200 meter run

*Score total reps completed.