Workouts

Monday 4/28

WARM UP

3 rounds:

10 strict press

10 front squat

10 ring rows

SKILL

10:00 to complete:

1-2-3-4-5-6-5-4-3-2-1

Ring muscle ups OR ring dips

WORKOUT OF THE DAY

E3MOTM 18:00:

1 power clean

5 thrusters

5 bent rows

1 hang squat clean

5 jerks

RX: (135/95)

55+: (115/75)

Lv2: (165/115)

*Complex must be done unbroken. Coach athletes to sit down and relax between rounds to conserve energy. Score total reps completed.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

10 rounds for time:

15 wall ball

10 ring rows

5 V-ups

Sunday 4/27

RX 60 Min EMOM / SC 42 Min

200m Run / 100m Sc
10 box step over
10 Sit Ups W/Med Ball 20/14
5 RAM Burpees / Devils Press 50/35
10/8 Cal Bike
10 Dball Over shoulder 60/40

Saturday 4/26

WARM UP

10:00 handball

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

30:00 to establish:

3RM bench/floor press

7RM deadlift

Friday 4/25

WARM UP

400 meter run

3 rounds:

10 ring rows

10 push ups

:30 squat hold

SKILL

N/A

WORKOUT OF THE DAY

“Whitney Farewell WOD”

10 rounds for time:

200 meter run

10 pull ups

20 push ups

30 air squats

*40:00 time cap. Score total reps completed.

Thursday 4/24

WARM UP

5:00 ski/row

3 rounds:

10 ring swings

10 meter toy soldier

5 wall bridges

SKILL

EMOTM 15:00:

1) 5 sumo deadlift

2) 5 ring muscle ups

3) 15 GHD situps

*Build to heavy

WORKOUT OF THE DAY

1k ski for time

*This is almost a full sprint, similar to an 800 meter run. In the beginning of the race, coach athletes to focus on the strength of their pull rather than the frequency. As they get closer to the finish line, increase the frequency to make up for lack of power. Score total time.

Foundations(X)

SKILL

Double unders

*10:00 practice

WORKOUT

3 rounds for time:

400 meter farmer carry

200 single unders

20 meter broad jump

20 knees to chest

*30:00 time cap.

Wednesday 4/23

WARM UP

3 rounds:

10 handstand shoulder taps

10 front squats

3 rope climb to standing

SKILL

Handstand pirouettes

*10:00 practice

WORKOUT OF THE DAY

20:00 AMRAP:

1 squat clean

1 wall walk

1 squat clean

1 rope climb

RX: (185/125)

55+: (155/105)

Lv2: (225/155)

*Strength endurance stimulus. Challenge athletes to hit weights at 70-90% of their 1RM. Score total reps completed.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

“Jackie”

For time:

1k row

50 empty bar thrusters

30 pull ups

*15:00 time cap.