Workouts

Wednesday 2/18

WARM UP

2 rounds:

100 meter rolling ski

100 meter rolling row

*Every meter +/- target equals 2 sots press

SKILL

Snatch balance

5 x 2 for quality

WORKOUT OF THE DAY

4 rounds for time with partner:

1k ski

1k row

*Emphasize teamwork and sharing work based on abilities of each athlete. One option is to rotate based on time rather than distance. 30:00 time cap.

Tuesday 2/17

WARM UP

3 rounds:

10 ring swings

10 lunges

:10 ring support

1 wall walk

SKILL

EMOM 10:00:

1 toe to ring + skin the cat + 1 ring muscle up

*Scale to 3 toes to rings or 2 toes to rings + 1 skin the cat.

WORKOUT OF THE DAY

WZA #2

3 RFT:

15 DB bench press

50′ double DB walking lunge

50′ handstand walk

RX: (50/35)

55+: (40/30)

Lv2: (70/50) 100′ HSW

*This is a muscle endurance stimulus, so coach athletes to do their best to conserve energy and not over tense their muscles. DBs must be racked on the shoulders. Scale HSW to 10 wall walks. 12:00 time cap.

Hybrid

SKILL

Deadlift

5 x 5

WORKOUT

5 rounds each of :30 work/:30 rest for max reps:

Jumping lunges

Inch worm push ups

Russian twists

Crossbody KB swings

*Score total repetitions.

Monday 2/16

WARM UP

3 rounds:

10 supermans

10 hollow rocks

10 hanging shrugs

10 box jumps

SKILL

Handstand pirouettes

*10:00 practice

WORKOUT OF THE DAY

EMOM 15:00:

1) 3 hang power clean + 6 thrusters

2) 3 bar muscle ups + 6 chest to bars

3) 9 burpee box jump overs

RX: (115/75) (24/20)

55+: (95/65) (24/20)

Lv2: (135/95) (30/24)

*All rounds should be unbroken if possible. Score total reps completed.

Hybrid

SKILL

Front squat

5 x 5

WORKOUT

20:00 AMRAP:

500 meter row

10 burpees over rower

*Score total meters travelled.

Sunday 2/15

Death By Endurance WOD

E5MOM

RX 400m Run / SC 300m

3 Walking Lunges
2 Cal Bike
1 Burpee Pull Up

Add after each round.

3 Walking Lunges
2 Cal Bike
1 Burpee Pull Up

Go until athletes can not complete work in the 5 minutes

Saturday 2/14

WARM UP

3 rounds:

1:00 jump rope

10 alternating bird dogs

10 air squats

3 rope climbs to standing

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

27-21-15-9

Ski erg

Deadlift

RX: (225/155)

55+: (185/125)

*High intensity effort. Push athletes to rest as little as possible between sets of deadlifts and set a fast pace on the ski.

Friday 2/13

WARM UP

5:00 quadrapedal movement

3 rounds:

10 calorie row

10 wall ball

SKILL

EMOM 10:00:

3 wall walks

*Focus on taking the fewest steps possible. Maximize rest time between sets.

WORKOUT OF THE DAY

“No Easy Way Down” – WZA #1

40/32 calorie row

40 wall balls

4 rope climbs

30/24 calorie row

30 wall balls

3 rope climbs

20/16 calorie row

20 wall balls

2 rope climbs

10/8 calorie row

10 wall balls

1 rope climb

RX: (20/14)

Lv2: (30/20) Legless RC

*Endurance stimulus. Athletes need to set a conservative pace and try to maintain for the duration of the workout. 25:00 time cap.