Workouts

Monday 9/29

WARM UP

5:00 single unders

3 rounds:

10 good mornings

10 meter walking lunge

10 hip bridges

SKILL

Cross body KB swings

3 x 20

WORKOUT OF THE DAY

5 rounds for time:

10 deadlift

50 double unders

RX: (225/155)

55+: (185/125)

Lv2: (275/185)

*High intensity stimulus. Coach athletes to hold unbroken deadlifts and keep transitions short. Scale to 50 single unders. 10:00 time cap.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

4 rounds for time:

500 meter ski

20 wall ball

5 wall walks

*30:00 time cap.

Rx 70 Min Time Cap

3 Rounds of

200m Run
20 Deadlifts 95/65
20 Wall Balls
400m Run
15 Ring Rows
15 Push Ups
600m Run
10 STO 95/65
10 Reverse Lunges 95/65
800m Run

After Round 1 – 2k Row
After Round 2 – 2K Ski
After Round 3 – 3 Mile Bike

Saturday 9/27

WARM UP

For completion:

10 wall ball

10 sumo high pull

10 box jumps

10 push press

10 calorie row

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

“Fight Gone Bad”

3 x 5:00 rounds for max reps:

1:00 wall ball (20/14)

1:00 sumo deadlift high pull (75/55)

1:00 box jump (20 inches)

1:00 push press (75/55)

1:00 row for calories

*Rest 1:00 between rounds.

Friday 9/26

WARM UP

5:00 shoulder mobility

3 rounds:

5 snatch pull

5 snatch grip bent row

5 snatch grip push press

5 overhead squat

SKILL

Snatch balance

5 x 3

*Build towards opening weight for workout

WORKOUT OF THE DAY

E2MOM 20:00:

2 hang squat snatches

*Build to heavy. Score heaviest successful double.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

EMOM 20:00:

1) 10 ring rows

2) 10 toes to rings

3) 20 alternating Cossack squat

4) 20 abmat situps

*Adjust targets as necessary. Score total reps completed.

Thursday 9/25

WARM UP

10:00 pizza delivery

SKILL

EMOM 10:00:

1) 10 handstand shoulder taps

2) 1 handstand pirouette

WORKOUT OF THE DAY

E5MOTM 20:00:

1) 5 bench/floor press + 15 push ups + 20 KB walking lunges

2) 400 meter farmer carry

RX: (24kg/16kg)

*Score total reps completed and heaviest bench press.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

30:00 AMRAP:

400 meter run

10 meter indoor sled push

20 wall ball

*Score total rounds plus reps.

Wednesday 9/24

WARM UP

3 rounds:

10 calorie row

10 calorie bike

1:00 run in place

SKILL

N/A

WORKOUT OF THE DAY

3 rounds for time:

800 meter run

1000 meter row

1.5 mile assault bike (1600 meter C2 bike)

*Endurance effort. 40:00 time cap.