Workouts

Tuesday 4/22

WARM UP

5:00 empty sled push

3 rounds:

10 good mornings

10 push ups

10 step ups

SKILL

Sled push relay w/partner:

8 x 100 meter efforts

*Use partner as weight, instead of bumper plates.

WORKOUT OF THE DAY

12:00 AMRAP:

5 DB clean rt

5 DB shoulder to overhead rt

5 DB snatch rt

5 DB clean lt

5 DB shoulder to overhead lt

5 DB snatch lt

10 DB box step overs

RX: (50/35) (24/20)

55+: (40/30) (24/20)

*Movements should be smooth and continuous. Coach athletes to go unbroken as long as possible through the DB complex and to move efficiently over the box. Score total reps completed.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

1 to 10 to 1:

Russian KB swing

Walking lunges

Calorie bike

*18:00 time cap.

Monday 4/21

WARM UP

3 x rolling 100 meter row

*Every meter +/- target equals 5 PVC sots press

SKILL

Low hang snatch technique

5 x 5

*Keep weight moderate and work on contacting the hips during triple extension. Power or squat variations are acceptable.

WORKOUT OF THE DAY

For time with partner:

4 x 500 meter row (must alternate)

30 synchro pull ups

30 snatches (shared)

30 synchro burpees

30 front rack lunges (shared)

30 synchro toes to bar

30 overhead squats (shared)

4 x 500 meter row (must alternate)

RX: (135/95)

55+: (115/75)

Lv2: (185/125)

*Teammates will need to communicate with each other during the synchro portions to avoid no reps. On shared portions, push for big sets to avoid unnecessary transitions. 30:00 time cap.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

EMOTM 20:00:

1) 15 wall ball

2) 15 burpee

3) 15 ring row

4) 15 abmat situps

DEKA SIM

500m Run
30 Reverse lunges 55/45
500m Run
500m Row
500m Run
20 Box Step Overs
500m Run
25 Sit Ups W/Med Ball 20/14
500m Run
500m Ski
500m Run
100m Farmers Carry 60/40
500m Run
25 Cal Bike
500m Run
20 Dball 0ver shoulder 60/40
500m Run
100m Sled Push 135/90
500m Run
20 RAM Burpees or single arm devils press 50/35

Saturday 4/19

WARM UP

5:00 row/bike/ski

3 rounds:

3 rope climb to standing

10 empty bar deadlift

10 medball walking lunge

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

20:00 AMRAP with partner:

1 rope climb

15 power clean

30 wall balls

*Opposite partner does 200 meter farmer carry (24kg/16kg) and then rotatets in for the AMRAP. Score total reps completed.

Friday 4/18

WARM UP

10:00 pizza delivery

SKILL

Bulgarian split squat (barbell)

3 x 8 each

*Build to heavy.

WORKOUT OF THE DAY

“Mayhem Classic Finale“

For time:

30 calorie bike

30 bar muscle ups

30 calorie bike

*For some athletes this will feel like a sprint. Most will need to conserve energy on the bike in order to finish the BMU. 10:00 time cap.

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

Complete 8 Tabata rounds for each exercise:

-Ice skaters

-Broad jumps

-Kip swings

-Russian twists

*Score total reps completed.

Thursday 4/17

WARM UP

800 meter run

3 rounds:

10 meter lateral squat walk left

10 meter lateral squat walk right

10 push ups

SKILL

Incline DB bench

3 x 10

*Hit all 3 sets at same working weight.

WORKOUT OF THE DAY

For time:

800 meter run

30 back squats

800 meter run

30 front squats

800 meter run

30 overhead squats

RX: (115/75)

55+: (95/65)

Lv2: (135/95)

*This is a lower body endurance effort. Coach athletes to breath on the squat sets and try not to move too fast through the range of motion. 24:00 time cap.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

For time with partner:

2 mile sandbag carry

*One athlete carries at a time. Rotate as needed.