Workouts

Saturday 5/16

WARM UP

3 rounds:

20 calorie row

10 kip swings

10 front squats

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

For time with partner:

800 meter sandbag carry

30 snatches

30 bar muscle ups

30 thrusters

RX: (135/95)

*Share all work. 20:00 time cap.

Friday 5/15

WARM UP

3 rounds:

10 snatch grip deadlift

10 muscle snatch

10 snatch grip push press (BTN)

SKILL

E3MOM 24:00:

0-15:00:

High hang snatch + mid hang snatch + low hang squat snatch

15-24:00:

5 banded snatch grip deadlifts

*Increase loading by 5-10lbs from previous week on snatch complex.

WORKOUT OF THE DAY

For time:

Run 200 meters

-rest 1:00-

Ski 250 meters

-rest 1:00-

Row 250 meters

-rest 1:00-

500 meter C2 bike

50 foot handstand walk

50 alternating hang DB snatch

RX: (50/35)

*Sprint effort. Coach athletes to push the run, skis, and rows around 90% effort. Attempt unbroken sets on the DB snatch. 12:00 time cap.

Hybrid

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

5 rounds for completion:

10 Russian swings

10 KB deadlift

10 crossbody swings

10 goblet squat

Thursday 5/14

WARM UP

EMOM 6:00:

:20 run in place

5 push ups/5 ring rows

5 jumping lunges

SKILL

EMOM 10:00:

Handstand pirouettes & lateral walking

*Use :30 of each minute to work on these inverted skills.

WORKOUT OF THE DAY

Murph Prep:

For time:

800 meter run

50 pull ups

100 push ups

150 air squats

800 meter run

50 pull ups

100 push ups

150 air squats

800 meter run

*Partition any way. 40:00 time cap.

Wednesday 5/13

WARM UP

2 rounds:

10 hanging shrugs

10 meters toy soldiers

:10 ring support hold

2 rounds:

10 ring swings

10 meter broad jump

:10 low ring support hold

SKILL

E3MOM 9:00:

Max unbroken ring muscle ups or ring dips

*Record total reps completed.

WORKOUT OF THE DAY

EMOM 20:00:

1) 5 bench press

2) 5/5 KB bulgarian split squats

3) 20 gorilla rows w/ pause in hang

4) 40 double unders

5) Rest

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

55+: (155/105) (16kg/12kg)

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

*Score total reps completed.

Hybrid

SKILL

Back squat

5 x 5

WORKOUT

20:00 AMRAP:

10 abmat situps

20 hollow rocks

10 jumping lunges

20 walking lunges

10 wall balls

20 medball squats

*Score total reps completed.

Tuesday 5/12

WARM UP

5:00 bike

5:00 barbell mobility

*target quads, front rack, and ankles

SKILL

E3MOM 24:00

0-15:00:

2 squat cleans, building to heavy

15-24:00:

3 front squat @ 110% of heaviest clean weight

*Increase loading by 5-10lb from previous week on top set of cleans.

WORKOUT OF THE DAY

For time:

20 toes to bar

20 burpee box jump overs

20 toes to bar

20 DB/KB box step overs (single DB/KB)

20 toes to bar

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

55+: (40/30) (24/20)

Lv2: (70/50) (30/24) (24/20)

*Muscle endurance stimulus. Coach athletes to break up toes to bar as if they were doing 60 in a row. 10:00 time cap.

Hybrid

SKILL

N/A

WORKOUT

5 rounds for time:

400 meter run

10 meter burpee broad jump

100 meter farmers carry

500 meter ski

*35:00 time cap.

Monday 5/11

WARM UP

10:00 rock-paper-scissor WAR

*Every lost battle equals 3 good mornings and 3 push ups and 3 air squats.

SKILL

E2MOM 10:00:

2 strict press + 8 push press + 2 split jerk

*Goal is to work at around 90% of 1RM strict press. Build strength while cycling the push press and then hit the split jerks under fatigue. Coach athletes to try and alternate lead legs during split jerks.

WORKOUT OF THE DAY

For time with partner:

12-14-16-18-20 synchro deadlifts

6-7-8-9-10 synchro overhead/front squats

2 rope climbs (shared)

RX: (95/65)

55+: (75/55)

Lv2: (135/95) both OH squat

*Teams must have 1 athlete OH squatting and 1 athlete front squatting. Athletes can switch positions whenever necessary. 18:00 time cap.

Hybrid

SKILL

Tempo deadlift

5 x 5 with 3 second eccentric

WORKOUT

EMOM 15:00:

:10 max effort assault bike sprint

*Score lowest and highest wattage measured.