Workouts

Wednesday 1/14

WARM UP

5:00 skipping rope

3 rounds:

10 hanging shrugs

10 kip swings

10 ring rows

SKILL

E3MOM 15:00:

6 bench/floor press

*Build to heavy.

WORKOUT OF THE DAY

3 rounds for time:

30 pull ups

300′ traveling double under

SC: jumping pull ups/single unders

*High intensity stimulus. Athletes should be pushing the pace and attempting bigger jumps as they get comfortable with the rope. 9:00 time cap.

Tuesday 1/13

WARM UP

3 rounds:

1:00 bike

1:00 speed ladder (coaches choice)

1:00 hip bridge

1:00 bear crawl

SKILL

Traveling jump rope

-experiment with different distance jumps

WORKOUT OF THE DAY

On a 25:00 clock:

3 rounds for reps:

1:00 alternating DB snatch

-2:00 rest-

3 rounds for reps:

1:00 DB facing burpee

-2:00 rest-

3 rounds for reps:

1:00 assault bike cal

-2:00 rest-

RX: (50/35)

*Coach athletes to improve their movement economy, moving fast but smooth. No wasted energy and breathing throughout. Score total reps completed.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

“Death by wall ball”

*EMOM perform 1 additional wall ball until failure to complete. Score total reps completed.

Monday 1/12

WARM UP

2 rounds:

10 greatest stretch in the world

10 band strict press + pull apart

10 bootstrappers

2 rounds:

10 push jerk

10 front squat

10 ring swing

SKILL

Split jerk technique

-jump

-jump – punch

-jump – punch – land

WORKOUT OF THE DAY

On an 18:00 clock:

0-5:00

Establish 1RM shoulder to overhead

6:00-18:00

12:00: AMRAP:

5-4-3-2-1-2-3-4-5-4-3-2-1… etc

Front squat

Ring muscle ups

RX/35-49: (225/155)

16-17: (185/125)

50+: (155/105)

Int: (185/125) ring pull ups

Scaled/14-15: (135/95) toes to rings

*Strength and muscle endurance stimulus. Caution athletes to be careful on going too big on ring muscle ups. Score 1RM and AMRAP separately. Both workouts can utilize a squat rack for the barbell.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

25:00 AMRAP:

400 meter run

400 meter ski

2 wall walks

10 goblet squats

*Score total reps completed.

Sunday 1/11

60 Min Time Cap

6 Rounds

1000m Run
1 Mile C2 Bike
10 Burpee Pull Ups
10 Burpee Over Box

Saturday 1/10

WARM UP

10:00 pizza delivery

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

E4MOM 20:00:

8 bench/floor press

16 KB gorilla rows

24 double KB lunges

RX: (185/125) (24kg/16kg)

55+: (135/95) (16kg/12kg)

Lv2: (225/155) (32kg/24kg)

Friday 1/9

WARM UP

3 x rolling 100 meter row/bike/ski (1 round each)

*Every meter +/- target equals 3 ring swings and 3 PVC pass throughs

SKILL

Every :90 x 7 rounds:

1 skin the cat

1 ring muscle up

1 forward roll to support

*Complex must be completed unbroken. Scale to low ring skin the cat + low ring transition + ring forward roll + ring dip

WORKOUT OF THE DAY

Death by machine:

1) 12/10 calorie row

2) 1:00 rest

3) 12/10 calorie bike

4) 1:00 rest

5) 12/10 calorie ski

6) 1:00 rest

*Athletes must add 1 calorie each completed round. Continue until athlete fails to complete the required round of work. Score total calories completed.

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

Same as Level 1