Workouts

Friday 10/9

WARMUP:

1:00 Bike

10 Burpees

10 Stick Sit-Ups

Then:

10-minute Row + Burpee ladder

10/7 Cal Row each minute

Minute 1: 10/7 Cal Row + 1 Burpee Over Rower

Minute 2: 10/7 Cal Row + 2 Burpees Over Rower

Minute 3: 10/7 Cal Row + 3 Burpees Over Rower

***Continue adding 1 burpee each minute until you establish the number of burpees you can hold consistently for the remainder of the 10 minutes.

SKILL:

Deadlift Technique

4 sets x 5 reps

Use a moderate technique-focused weight. Not heavy, but enough load to require good position.

Set 1: 5 Sumo Deadlifts

Set 2: 5 Narrow-Stance Deadlifts — feet under hips

Set 3: 5 Banded Deadlifts

Set 4: 5 Deficit Deadlifts — standing on a plate

Focus:

· Arms straight

· Lats engaged

· Back position maintained

· Hips and bar rise together

WORKOUT:

“SKI-DEAD-GUT-CHECK”

Every 4:00 x 5 Rounds:

15/12 Cal Ski

15/12 Deadlifts @ Bodyweight

15 Burpees Over Bar

AMRAP T2B in remaining time

SCORE: TOTAL TTB

total goals:

Beginner — 50

Intermediate — 75

Advanced — 100

LV2 — 125

NO REST…T2B leads directly into the next 4:00 starting back on the ski.

COACH FOCUS: This is one continuous 20-minute effort, not five sprints. Find a sustainable hard pace, protect deadlift mechanics and keep T2B moving as fatigue builds.

Thursday 10/8

ADVENTURE #1

WTF:

Warm up:

5:00 quadrapedal movement

3 rds

10 kip swings

5 muscle cleans

5 from squats

Skill:

Athlete choice

Workout:

What the fitness #1

12:00 amrap:

1 bar muscle up

2 back hip circles

3 drop kips

2 squat cleans

Rx: 225/155

*gymnastics complex must be unbroken. Add 2 squat cleans each rd.

Scaled version is 1 strict pullup, 2 toes to bar, 3 kipping pull-ups. 135/95

ADVENTURE #2 :“LULLABY”

PART 1

EMOM:

5 Snatches

In the remaining time each minute:

AMRAP Burpees until you accumulate 100 total

Once 100 burpees are complete…

Immediately into:

PART 2

EMOM:

5 OHS

In the remaining time each minute:

AMRAP Double-Unders until you accumulate 500 total

Workout ends when all 500 Dubs are complete.

COACH FOCUS: Choose a barbell weight that keeps the 5 reps quick and repeatable. Leave enough time each minute to make progress on burpees and dubs without blowing up early.

Then GO TO SLEEP.

CAP40

Hybrid

PARTNER or Solo

1 Mile Run

60 Cal Ski

2K Row

3K C2 Bike

Partition however you want.

One partner working at a time.

Complete in any order.

TIME DOMAINS:

1 Mile Run — 6:00-10:00

60 Cal Ski — 3:00-5:00

2K Row — 6:30-9:00

3K C2 Bike — 4:30-7:00

TARGET: 20-30 minutes

Wednesday 10/7

WARMUP:
3:00 machine of choice
5:00 foam roll/LAX ball smash

SKILL:
3 RDS for quality:

· :20 Copenhagen plank LEFT
· :20 Copenhagen plank RIGHT
· :20 Sorenson hold
· :20 L-sit from pull-up bar
· 20 seated calisthenic toe taps

WORKOUT

“CATCH ME IF YOU CAN”

AMRAP20:

400m Run
10m HSW forward
10m HSW backwards
20 WBs (20/14)

LV2: HSW w/ MB b/t feet

COACH FOCUS: Keep moving for 20 minutes. Scale HSW so skill stays challenging without stopping the workout. Maintain quality under fatigue.

Hybrid

SKILL:

Same as lv1

WORKOUT:

AMRAP 20:

400m Run

10m Bear Crawl

10m Reverse Bear Crawl

20 WB’s

Tuesday 10/6

WARMUP:

2 RDS:

8/6 Cal Bike
8 Scap Push-Ups

8 Change Plate Dying Deadbugs

8 Dynamic Scorpions

2 RDS:
8 Empty Bar Bench Press w/ tempo
6 Box Step-Ups each leg
4 Burpee Box Get-Overs at moderate height

Then:

3-4 High Box Get-Over practice reps, progressively building toward workout height

SKILL:
5-4-3-2-1 Bench Press w/:05 Spoto Hold on last rep of each set (1-2 inches above chest, then press to lockout.)

Build in weight each set.

WORKOUT:

“HIGH STAKES”

5 Rounds:

(2:00 Work/ 2:00 REST)

4 Burpee Box Get-Overs (48”/40”) (secure boxes with rb’s)

8 DB Bench Press (50/35)

Max Cal Bike in remaining time echo/ass bike

Score: Total Bike Calories

lv2:

COACH FOCUS: Box height should be challenging but confident. DB bench stays unbroken. Attack the bike and aim for consistent output across all 4 rounds. Rest intentionally controlled breathing/ light moving.

Hybrid

SKILL:

5×5 Bench/Floor Press

WORKOUT:

For Time:

250m Ski/Row

10 Floor Press

500m Ski/Row

10 Floor Press

750m ski/row

10 Floor Press

1000m Ski/Row

10 Floor Press

750m ski/row

10 Floor Press

500m Ski/Row

10 Floor Press

250m Ski/Row

Floor Press is with DB’s

Monday 10/5

WARMUP for time –

8 minute time cap

15/12 cal bike

…into

2 round

15 air squat/

10 kip swing/

10 push up

..into

1 round

15 burpee

10 pull up

10 barbell thruster

SKILL:
Bear Complex

12Mins

E3MOM
2-4 unbroken Bear Complexes

-pick a max weight AND a UB set count (ie 2-4) that you can try to hold on to for all 4 rounds.

1 Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

WORKOUT:

“CAN YOU HOLD ON”

12 Deadlifts
10 Hang Cleans
8 Front Rack Lunges
6 Thrusters
4 S2O
2 Overhead Squats
24 Pull-Ups
12/9 Cal Bike

CAP20

RX: 95/65, 4 Rounds
Scale: 75/55 4 Rounds

Lv2: 5 Rounds

COACH FOCUS: Choose a sustainable barbell pace and break pull-ups before grip fails. Keep movement quality consistent through all rounds.

Hybrid

SKILL:

5 x10 Alt Back Rack Reverse Lunges

WORKOUT:

w/ dumbbells

12 Deadlifts
10 Hang Cleans
8 Front Rack Lunges
6 Thrusters
4 S2O
2 Front Squats
24 Ring Rows
12/9 Cal Bike

Saturday 10/3

WARM UP

2 Rounds:

200m Run

10 Air Squats

8 Ring Rows

8 Push-Ups

10 Alternating Lunges

10 PVC Pass-Throughs

SKILL

Cluster Technique / Loading

Build to workout weight.

WORKOUT OF THE DAY

For Time (with a Partner):

1 Mile Run

15 Clusters

30 Pull-Ups

15 Clusters

1 Mile Run

RX: (155/105)

55+: (135/95)

L2: (185/135), Chest-to-Bar

All work can be shared however desired. One partner works at a time. Running distances are cumulative between partners.