Workouts

Monday 4/27

WARM UP

3 rounds:

1:00 run in place (butt kickers, high knees, etc)

10 band strict press

10 band pull aparts

10 ring rows

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

“Murph Prep”

200 meter run

5 pull ups

10 push ups

15 air squats

-1:00 rest-

400 meter run

15 pull ups

30 push ups

45 squats

-2:00 rest-

800 meter run

50 pull ups

100 push ups

150 air squats

*Partition calisthenics as needed. Coach athletes to test out different variations to see what works best. Focus is on quality of movement for push ups and air squats. 30:00 time cap.

Sunday 3/29

“DEKA SIM

500m Run
30 Reverse lunges 55/45
500m Run
500m Row
500m Run
20 Box Step Overs
500m Run
25 Sit Ups W/Med Ball 20/14
500m Run
500m Ski
500m Run
100m Farmers Carry 60/40
500m Run
25 Cal Bike
500m Run
20 Dball 0ver shoulder 60/40
500m Run
100m Sled Push 135/90
500m Run
20 RAM Burpees or single arm devils press 50/35

Saturday 3/28

WARM UP

5 rounds:

10 calorie bike

10 push ups

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

For time with partner:

300 calorie assault/echo bike

300 bench press

RX: (135/95)

Lv2: (185/125)

*Partners can work on opposite movements at the same time. Score total time to complete. 30:00 time cap.

Friday 3/27

WARM UP

10:00 handball

SKILL

EMOM 10:00:

1 clean pull

1 hang clean

1 front squat

*Build towards working weight for WOD.

WORKOUT OF THE DAY

5 rounds for time:

3 squat cleans

3 rope climb

RX: (135/95) (155/105) (185/125) (205/135) (225/155)

55+: (95/65) (115/75) (135/95) (155/105) (185/125)

Lv2: (185/125) (205/135) (225/155) (245/165) (275/185)

*Strength stimulus. Choose heavy weights, but final weight should not exceed 90% 1RM. 18:00 time cap.

Hybrid

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

2 rounds for time with partner:

400 meter farmers carry

400 meter sandbag carry

*Only one athlete working at a time. Alternate as needed.

Thursday 3/26

WARM UP

800 meter run

3 rounds:

10 ring swings

5 ring dips

10 piked push ups

SKILL

5 rounds for heaviest load:

1 strict press + 10 push press

WORKOUT OF THE DAY

For max reps against a 13:00 clock:

3:00 to complete:

400 meter run

AMRAP ring muscle ups

-2:00 rest-

3:00 to complete:

400 meter run

AMRAP bar facing burpees

-2:00 rest-

3:00 to complete:

400 meter run

AMRAP handstand pushups

*Sprint stimulus. Coach athletes to push the run and challenge themselves to complete gymnastics under fatigue. Score total reps completed.

Hybrid

SKILL

Double unders

*10:00 practice

WORKOUT

18:00 AMRAP:

200 meter run

5 pull ups

10 push ups

15 air squats

*Score total reps.

Wednesday 3/25

WARM UP

3 x rolling 200 meter row

*Every meter +/- target equals 2 walking lunges

SKILL

Basket swings

*10:00 practice. Coaches can provide spot to assist.

WORKOUT OF THE DAY

4 rounds for time:

500 meter row

40 meter suitcase lunges

5 drop kips

RX: (24kg/16kg)

55+: (16kg/12kg)

Lv2: (32kg/24kg)

*Coach athletes to pace this workout from the beginning. Conserve energy for the drop kips. Suitcase lunges can be held on either side. 24:00 time cap.