50 Min Time Cap
5 Rounds of
800m Run
20 Deadlifts 95/65
15 Wall Balls 20/14
10 Cal Bike
5 D-Ball over Shoulder 100/80
Workouts
Saturday 5/3
WARM UP
3 rounds:
10 push ups
10 good mornings
10 kip swings
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
“The Seven”
7 rounds for time:
7 handstand push ups
7 thrusters (135/95)
7 knees to elbows
7 deadlifts (245/165)
7 burpees
7 KB swings (32kg/24kg)
7 pull ups
*35:00 time cap.
Friday 5/2
WARM UP
5:00 single unders
3 rounds:
5 muscle snatch
5 power snatch
5 overhead squat
SKILL
Snatch balance
5 x 5
WORKOUT OF THE DAY
EMOTM 20:00:
10 double unders
1 snatch
*Scale double unders to 10 single unders. Score heaviest weight.
Foundations(X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
3 rounds for time with partner:
400 meter single DB overhead carry
50 alternating DB snatches
50 burpees
*Partners share all work. Score total time.
Thursday 5/1
WARM UP
10:00 rock-paper-scissor WAR
SKILL
1 strict press + 3 push press
8 x (1+3)
*Build to heavy
WORKOUT OF THE DAY
10:00 AMRAP:
10 calorie bike
10 deadlift
RX: (225/155)
55+: (185/125)
*Muscle endurance stimulus for lower body. Challenge athletes to rest minimal time between bike and deadlift, even if it means breaking the set. Score total reps.
Wednesday 4/30
WARM UP
3 x rolling 100 meter row
*Every meter +/- target equals 1 pull up, 2 push up, 3 air squat
SKILL
N/A
WORKOUT OF THE DAY
“Murph Prep”
2k row
50 pull ups
100 push ups
150 air squats
2k row
*Partition calisthenics any way. Coach athletes to test out different methods of breaking the work. 40:00 time cap.
Tuesday 4/29
WARM UP
EMOTM 10:00:
1) 1:00 run in place
2) 10 kip swings
SKILL
Lateral handstand walk
*10:00 practice
WORKOUT OF THE DAY
For time:
400 meter run
20 meter handstand walk
400 meter run
20 burpee box jump overs
400 meter run
20 bar muscle ups
RX: (30/24)
55+: (24/20)
*Caution athletes not to go out too hard. They will need to conserve energy for the bar muscle ups at the end. Scale HS walk to 60 meter bear crawl. Scale BMU to hardest version of a pull up. 15:00 time cap.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
20:00 AMRAP:
10 calorie ski
10 kip swings
10 lunge jumps
*Add 2 reps per exercise per round. Score total reps completed.