Workouts

Friday 9/19

WARM UP

EMOM 10:00:

1) :15 max cal/hr row

2) 10 air squats

SKILL

5 to 1 for completion:

Wall walks

Wall bridges

WORKOUT OF THE DAY

“15.5”

27-21-15-9

Calorie row

Thruster

RX: (95/65)

*High intensity stimulus. Challenge athletes to hang on to unbroken thruster sets if possible. Top athletes will separate themselves on the rower. 12:00 time cap.

Thursday 9/18

WARM UP

3 rounds:

10 snatch grip push press

10 front squat

10 ring swing

SKILL

N/A

WORKOUT OF THE DAY

For time:

30 snatch

30 squat clean

15 bar muscle up

15 ring muscle up

20 snatch

20 squat clean

10 bar muscle up

10 ring muscle up

10 snatch

10 squat clean

5 bar muscle up

5 ring muscle up

RX: (115/75) (135/95) (155/105)

55+: (95/65) (115/75) (135/95)

Lv2: (135/95) (155/105) (185/125)

*This high skill chipper will require athletes to move cautiously through the first few rounds. Coaches may need to adjust numbers for the gymnastic work to prevent athletes from getting stuck. Scale back as necessary. 35:00 time cap.

Foundations(X)

SKILL

Kipping pull up

*10:00 practice

WORKOUT

5k row for time

Wednesday 9/17

WARM UP

5:00 quadrapedal movement

3 rounds:

10 piked push ups

10 alternating Cossack squats

10 ring rows

SKILL

Pistol squats

*10:00 practice

WORKOUT OF THE DAY

15:00 AMRAP:

5 strict press + 15 shoulder to overhead

20 calorie bike (30 cal C2)

RX: (115/75)

55+: (95/65)

Lv2: (135/95)

*Challenge athletes to do barbell work as unbroken as possible. Biking should be moderate pace to help recover before getting back to the barbell.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

10 to 1 for time:

Wall walks

KB swings

Broad jumps

*25:00 time cap.

Tuesday 9/16

WARM UP

3 rounds:

10 meter toy soldier

10 meter walking lunge

10 hip bridges

SKILL

Barbell bent row

3 x 10

Russian KB swing

3 x 10

WORKOUT OF THE DAY

E3MOM 24:00:

Build to 3RM deadlift

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

20:00 AMRAP:

200 meter run

10 calorie ski

10 box jump overs

10 meter walking lunge

*Score total rounds and reps.

Monday 9/15

WARM UP

5:00 roll calves and lats

3 rounds:

200 meter run

10 PVC oh squats

10 push ups

SKILL

Headstand practice

-holds

-tucks

-toe taps

WORKOUT OF THE DAY

“Not Quite Nancy”

5 rounds for time:

400 meter run

15 bar facing burpees

15 oh squats

RX: (95/65)

*The addition of the burpees makes this workout less about speed and more about pacing. Coach athletes to break up the oh squats if necessary and stay conservative on the early runs. 30:00 time cap.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

EMOM 21:00:

1) 15 ring rows

2) 15 wall ball

3) 15 abmat situps

*Score total reps completed.

Sunday 9/14

60 Min AMRAP

E5MOM Run 400m

15 Deadlifts 95/65
15 Push Ups
15 cal row
15 Sit Ups w.med ball 20/14
15 Wall Balls
15 Cal Ski
15 Ring Rows