Workouts

Wednesday 5/13

WARM UP

2 rounds:

10 hanging shrugs

10 meters toy soldiers

:10 ring support hold

2 rounds:

10 ring swings

10 meter broad jump

:10 low ring support hold

SKILL

E3MOM 9:00:

Max unbroken ring muscle ups or ring dips

*Record total reps completed.

WORKOUT OF THE DAY

EMOM 20:00:

1) 5 bench press

2) 5/5 KB bulgarian split squats

3) 20 gorilla rows w/ pause in hang

4) 40 double unders

5) Rest

RX: (185/125) (24kg/16kg)

55+: (155/105) (16kg/12kg)

Lv2: (225/155) (32kg/24kg)

*Score total reps completed.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

20:00 AMRAP:

10 abmat situps

20 hollow rocks

10 jumping lunges

20 walking lunges

10 wall balls

20 medball squats

*Score total reps completed.

Tuesday 5/12

WARM UP

5:00 bike

5:00 barbell mobility

*target quads, front rack, and ankles

SKILL

E3MOM 24:00

0-15:00:

2 squat cleans, building to heavy

15-24:00:

3 front squat @ 110% of heaviest clean weight

*Increase loading by 5-10lb from previous week on top set of cleans.

WORKOUT OF THE DAY

For time:

20 toes to bar

20 burpee box jump overs

20 toes to bar

20 DB/KB box step overs (single DB/KB)

20 toes to bar

RX: (50/35) (24/20)

55+: (40/30) (24/20)

Lv2: (70/50) (30/24) (24/20)

*Muscle endurance stimulus. Coach athletes to break up toes to bar as if they were doing 60 in a row. 10:00 time cap.

Foundations(X)

SKILL

N/A

WORKOUT

5 rounds for time:

400 meter run

10 meter burpee broad jump

100 meter farmers carry

500 meter ski

*35:00 time cap.

Monday 5/11

WARM UP

10:00 rock-paper-scissor WAR

*Every lost battle equals 3 good mornings and 3 push ups and 3 air squats.

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

For time with partner:

12-14-16-18-20 synchro deadlifts

6-7-8-9-10 synchro overhead/front squats

2 rope climbs (shared)

RX: (95/65)

55+: (75/55)

Lv2: (135/95) both OH squat

*Teams must have 1 athlete OH squatting and 1 athlete front squatting. Athletes can switch positions whenever necessary. 18:00 time cap.

Foundations(X)

SKILL

Tempo deadlift

5 x 5 with 3 second eccentric

WORKOUT

EMOM 15:00:

:10 max effort assault bike sprint

*Score lowest and highest wattage measured.

Saturday 5/9

WARM UP

3 rounds:

10 ring swings

10 ring dips

10 front squats

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

“NorKalsu (revised)”

EMOM 20:00:

2 ring muscle ups

AMRAP thrusters until 100

RX: (135/95)

*If time capped, score total reps completed.

Friday 5/8

WARM UP

3 rounds:

10 meter toy soldiers

10 meter broad jump

10 ring swings

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

20:00 AMRAP:

200 meter kb carry (any way)

10 Russian swings

10 American swings

RX: (24kg/16kg)

*Endurance effort. Coach athletes to set a conservative pace and try to find a comfortable rhythm on the carries. Score total reps completed.

Thursday 5/7

WARM UP

5:00 quadrapedal movement

3 rounds:

10 Sots press

10 hollow rocks

10 good mornings

10 calorie bike

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

2:00 AMRAP snatch

1:00 rest

2:00 AMRAP bar facing burpees

1:00 rest

2:00 AMRAP clean and jerk

1:00 rest

2:00 AMRAP toes to bar

1:00 rest

2:00 AMRAP deadlift

1:00 rest

2:00 AMRAP calorie bike

RX: (135/95)

*Emphasis on movement economy. Stress efficiency over speed, and eliminate dead time as much as possible. Score total reps completed.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

5 rounds for time:

100 meter sled push

200 meter run

100 meter farmer carry

200 meter run

*30:00 time cap.