Workouts

Saturday 4/12

WARM UP

5:00 row/ski

3 rounds:

10 meter walking lunge

10 meter toy soldier

10 meter low shuffle right

10 meter low shuffle left

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

“Cindy”

20:00 AMRAP:

5 pull ups

10 push ups

15 air squats

*Score total rounds completed + additional reps.

Friday 4/11

WARM UP

3 rounds:

400 meter run

10 meter broad jump

10 kip swings

10 good mornings

SKILL

Partner tire flip

3 x 5

WORKOUT OF THE DAY

For time:

400 meter run

21 toes to bar

21 box jump over

200 meter run

15 toes to bar

15 box jump over

100 meter run

9 toes to bar

9 box jump over

RX: (20/14) (24/20)

*This is a sprint. Athletes should be running hard and going as unbroken as possible on the T2B and BJO. The descending rep scheme will allow them to keep pushing, so encourage them to go out hard on the first run. 8:00 time cap.

Foundations(X)

SKILL

Ankle mobility

*10:00 roll and stretch

WORKOUT

5 rounds for time:

1 mile bike

20 burpees

*Perform workout in a 3:00 on/1:00 off format. Resume where athlete left off.

Thursday 4/10

WARM UP

3 rounds:

10 calorie ski

10 push ups

10 front squat

SKILL

Bench/Floor press

7 x 7

*Build to heavy

WORKOUT OF THE DAY

10:00 AMRAP:

10 calorie ski

1 squat clean

2 front squat

RX: (185/125)

55+: (155/105)

Lv2: (225/155)

*Not quite a sprint, but not a marathon. Challenge athletes to get right to the barbell and not relax on the ski. Top performers should push for 10+ rounds.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

7k row for time

*35:00 time cap.

Wednesday 4/9

WARM UP

10:00 coaches choice:

Crab soccer or Volleyball

SKILL

Butterfly pull up technique

*10:00 practice

WORKOUT OF THE DAY

For time:

800 meter sandbag carry

50 calorie row

40 pull ups

30 alternating devil press

20 meter handstand walk

RX: (50/35)

Lv2: (70/50)

*This is a pacing workout. Coach athletes to not go out too hard; instead try to build momentum throughout so as to have energy for the devils press. That will be the crux of the workout. 20:00 time cap.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

4 rounds for completion:

400 meter run

20 hollow rocks

100 single unders

*20:00 time cap.

Tuesday 4/8

WARM UP

5:00 bike

5:00 hip mobility

5:00 accumulated time in air squat

SKILL

Split jerk technique

5 x 5

WORKOUT OF THE DAY

30:00 to establish:

3RM back squat

1RM split jerk from the rack

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

10 to 1 for time:

Walking lunges

Abmat situps

Push ups

Ring rows

*20:00 time cap.

Monday 4/7

WARM UP

5:00 skipping rope

3 rounds:

10 ring swings

10 ring dips

10 sots press

SKILL

Skin the cat

5 x 1

*As slow and strict as possible.

WORKOUT OF THE DAY

EMOTM 30:00:

1) 1 ring muscle up

2) 2 snatch

3) 10 double unders

RX: (75/55)

*Add 1 RMU, 2 snatch, and 10 double unders each round until failure to complete. Workout ends when athlete fails to complete required work in the prescribed minute.

The stimulus here is skill under fatigue. Challenge athletes to go for unbroken sets as long as they can. Scale RMU to some version of a ring skill and dubs to 1:1 singles if necessary.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

10 rounds for time with partner:

10 kb swings

20 meter bear crawl

*Partners must alternate rounds. 15:00 time cap.