60 Min cap
3 Rounds of
800m Run
750m Row
20 Squats 45/25
20m Walking Lunges 45/25
Then
3 Rounds
800m Run
750m Ski
20 box step ups 45/25
20m Walking Lunges 45/25
Workouts
Saturday 5/2
WARM UP
10:00 rock paper scissor WAR
SKILL
Athlete choice
*10:00 practice
WORKOUT
2 rounds for time with partner:
5k C2 bike
1k ski
200 double unders
*Endurance effort. Coach athletes to set a conservative pace and try to increase pace slightly each 1k on the bike if possible. Share all work. 45:00 time cap.
Friday 5/1
WARM UP
10:00 handstand progression
-10 meter lunge + balance
-10 meter lunge + balance + split handstand
-10 meter lunge + balance + full handstand
*Perform this sequence with athletes in waves of 3 or 4, giving them plenty of space. once entire class has gone 10 meters, have them turn around and go back the other way.
SKILL
EMOM 10:00:
ODD: forward HS walk
EVEN: backward HS walk
*Athletes can use wall as their starting point for either skill. Scale to 10 shoulder taps per minute.
WORKOUT OF THE DAY
30:00 AMRAP (2:00 work/2:00 rest x 8 rounds):
20 toes to bar
20 Bushwhackers
20 wall balls
20 pull ups
20 DB thrusters
20 reverse lunge wall balls
2 rope climbs
RX: (50/35) (20/14)
55+: (40/30) (20/14)
*Pick up wherever you left off on the AMRAP. Score total reps completed.
Hybrid
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
4 x 100 meter sled push
*Rest as needed between efforts. Goal is to load the sled as heavy as possible for each set.
Thursday 4/30
WARM UP
5:00 shoulder mobility
Then…
3 rounds with empty bar:
3 hang snatch pull
3 hang muscle snatch
3 power snatch
3 overhead squat
3 hang squat snatch
SKILL
N/A
WORKOUT OF THE DAY
E3MOM 24:00:
0-15:00:
High hang snatch + mid hang snatch + low hang squat snatch
15-24:00:
5 snatch grip deadlifts @ 120% of heaviest complex weight
Then…
3 rounds for completion:
10 DB Bulgarian split squats each leg
20 alternating Gorilla rows
10 empty bar Sots press
*Goal is to increase loading by 5-10lbs each week on snatch complex. Athletes should use same kb weight for split squats and gorilla rows Score heaviest snatch complex.
Hybrid
SKILL
Strict pull ups
5 x 5
WORKOUT
EMOM 28:00:
1) 10 calorie assault bike
2) 10 meter goblet lunge
3) 10 meter burpee broad jump
4) 2 wall walks
*Adjust targets as needed and score total reps completed.
Wednesday 4/29
WARM UP
2:00 bear crawl
Then…
2 rounds:
:45 ring hang
:45 ring support
10 meter toy soldiers
10 meter broad jump
SKILL
Ring muscle up/ring dip cycling
5 x (1-5)
*Substitute jumping ring muscle ups or banded dips if needed. Rest 1:30 between efforts. Encourage athletes to go for multiple reps, even if 2nd is a fail. The goal is to build consistency on bigger sets each week.
WORKOUT OF THE DAY
Against a 15:00 clock:
400 meter Dball carry (may sub sandbag but must carry on one shoulder)
400 meter run
Then AMRAP in remaining time:
2 bar muscle ups
2 box jump overs
RX: (100/80) (24/20)
Lv2: (150/100) (30/24)
*Increase by 2 BMU and 2 box jump overs each round. Scale BMU to c2b or hardest version of pull up. Score total BMU + BJO.
Hybrid
SKILL
Overhead squat w/ pause
5 x 5
WORKOUT
20:00 AMRAP:
500 meter ski
100 meter farmer carry
500 metere ski
100 meter farmer carry
*Score total distance travelled.
Tuesday 4/28
WARM UP
5:00 bike
3 rounds:
10 standing split squat each leg
10 meter duck walk or walking lunge
:30 double forearm stretch
SKILL
E3MOM 21:00
0-12:00:
2 squat cleans, building to heavy
12-21:00:
3 front squat @ 90% of heaviest clean weight
*Goal is to increase loading by 5-10lb each week.
WORKOUT OF THE DAY
For time:
12-9-7-5-7-9-12
Hang clean to overhead
Bar facing burpees
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*Sprint effort. Coach athletes to try and go unbroken on the barbell and maintain snappy pace on burpees. 10:00 cap.
Hybrid
SKILL
Deadlift
5 x 5
WORKOUT
10 rounds for time:
200 meter run
15 wall balls
*30:00 time cap.