Workouts

Thursday 3/12

WARM UP

2 rounds:

10 bird dogs

10 hanging shrugs

10 meter toe walk

10 meter heel walk

800 meter run

3 rounds:

10 kip swings

10 meter broad jump

10 medball squats

SKILL

Bar muscle up technique

*10:00 practice

WORKOUT OF THE DAY

For time with partner:

800 meter run (together)

20 synchro pull ups

40 box jump overs (shared)

60 wall balls (shared)

800 meter run (together)

20 synchro toes to bar

40 medball box step overs (shared)

60 alternating hang DB snatches (shared)

800 meter run (together)

Hybrid

SKILL

N/A

WORKOUT

7k row for time

Wednesday 3/11

WARM UP

EMOM 10:00:

1) :10 assault bike sprint

2) 10 deadlifts + 10 push ups

SKILL

3 rounds for completion:

10 Bulgarian split squats each leg

10 bench/floor press

WORKOUT OF THE DAY

13:30 AMRAP (1:30 work/2:30 rest):

10 deadlifts

10 bar facing burpees

10 assault/echo bike calories

RX: (225/155)

55+: (185/125)

Lv2: (275/185)

*Athletes should pick up where they left off on the AMRAP. Stress movement efficiency and quick transitions. Coach athletes to go 80-90% on the bike rather than selling out each round. Score total reps completed.

Hybrid

SKILL

Kipping pull up technique

*10:00 practice with bands

WORKOUT

Complete 8 Tabata rounds for each exercise:

Jumping lunges

Seat rolls

Ring rows

Box step ups

*Score lowest round per exercise.

Tuesday 3/10

WARM UP

5:00 skipping rope

3 rounds:

10 dying bugs

10 ring swings

10 piked push ups

SKILL

EMOM 10:00:

1 skin the cat

1 RMU

1 ring dip

1 RMU

1 ring dip

*The ring dip is not included in the ring muscle up. Must be a separate movement.

WORKOUT OF THE DAY

EMOM 20:00:

1) 5 shoulder to overhead

2) 20 ring rows

3) 50 double unders

4) Rest

RX: (185/125)

55+: (155/105)

Lv2: (225/155)

Hybrid

SKILL

Strict press

5 x 5

WORKOUT

3 rounds for time:

50 calorie bike

50 push ups

50 air squats

*25:00 time cap.

Monday 3/9

WARM UP

400 meter run

5:00 shoulder mobility

-roll lats

-child’s pose on roller

-hip bridge with hands behind back

-prone handcuff drill

3 rounds:

10 GSITW

10 inch worm push ups

10 rope climb to standing

SKILL

EMOM 10:00:

1) 3 front squats

2) 1 rope climb

*Build to heavy set for squats

WORKOUT OF THE DAY

“Nancy”

5 rounds for time:

400 meter run

15 overhead squats

RX: (95/65)

*This workout is about the run for athletes who have good overhead position and mobility, so coach them to push their pace each round. For athletes with limited mobility, reduce the weight or scale to front squat. 20:00 time cap.

Hybrid

SKILL

Deadlift

5 x 5

WORKOUT

20:00 AMRAP:

2 step back lunges

2 toes to bar

2 calorie ski

*Add 2 reps per exercise per round. Score total reps completed.

Sunday 3/8

RX 60 Min TC

3 Rounds of

200m Run
10 Burpee Over Box
Row 500m
50m Sled Push/Pull 225/135
400m Run
20 Box Step Overs
Ski 500m
100m Farmers Carry 32kg/24kg
600m Run
30 Med Ball Sit up 20/14
30 Reverse Lunges 75/55
25 Cal Bike

Saturday 3/7

WARM UP

10:00 pizza delivery with medic

*For this game create 2 teams and face them off against each other trying to eliminate the other team. When someone is eliminated they must hold a squat. Flipping one teams pizzas upside down helps denote who is who. One person on each team can heal whoever has been eliminated by tapping them on the shoulder.

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

2 rounds for time with partner:

100 wall balls (shared)

100 kb swings (shared)

100 meter synchro broad jump

RX: (20/14) (24kg/16kg)