Workouts

Wednesday 1/28

WARM UP

10 good mornings

10 meter toy soldiers

10 meter lunge with rotation

10 meter inch worms

10 meter walking on toes

10 meter walking on heels

2 wall walks

SKILL

Establish max unbroken set:

Bench press (135/95)

Strict press (75/55)

*Build to working weight before attempting. No resting or pausing at the top or bottom.

WORKOUT OF THE DAY

Coach Hannah Birthday WOD (32:00 clock)

6:00 AMRAP:

15/12 calorie row

24 crossovers

12 alternating DB snatch

-2:00 rest-

6:00 AMRAP:

15/12 calorie assault/echo bike

12 burpees over DB

-2:00 rest-

6:00 AMRAP:

15/12 calorie row

24 feet traveling crossovers

12 alternating DB squat clean

-2:00 rest-

6:00 AMRAP:

15/12 calorie assault/echo bike

12 burpee DB deadlift

RX: (50/35)

Lv2: (70/50) (double under crossovers)

Hybrid

SKILL

Strict press

5 x 5

WORKOUT

EMOTM 20:00:

1) 10 deadlifts

2) 10 bar facing burpees

*Score total reps completed.

Tuesday 1/27

WARM UP

EMOM 10:00:

1) Max cal row/bike/ski

2) Rest

*Goal is 100/75 calories

SKILL

Establish max unbroken back squat

RX: (135/95)

*Warm up with set of 5, 3, and 2 before attempting max set. No pausing or resting at top of squat.

WORKOUT OF THE DAY

Primer:

5 ring rows

5 strict pull ups

5 double DB thrusters

5 box jump overs

1 bar muscle up

Then…

12 rounds for time with partner:

7 burpee box jump overs

5 double DB thrusters

3 bar muscle ups

*Relay format. Each athlete must complete full round before next athlete can begin. 16:00 time cap.

Hybrid

SKILL

Front squat

5 x 5

WORKOUT

10 to 1 for time:

Burpee box jump over

Pull ups

Abmat situps

*20:00 time cap.

Monday 1/26

WARM UP

EMOM 10:00:

10 burpees

*Goal is to have :30 rest each minute. Adjust target as needed to maintain rest.

SKILL

Establish max unbroken strict pull ups

*Give athletes a 10:00 clock and no more than 3 attempts. Coach them to engage lats and point toes down during the movement.

WORKOUT OF THE DAY

0-12:00:

2000 meter row for time

*Every 90 seconds including first interval, buy in with 10 wall balls

12:00-14:00: Rest

14:00-26:00:

100 wall ball for time

*Every 90 seconds including first interval, buy in with 10/8 calorie row.

RX: (20/14)

*Coach athletes to keep transitions tight and allow space to get to the buy in on time every time. Score time to complete 2k row and time to complete 100 wall balls.

Hybrid

SKILL

Sumo deadlift technique

5 x 5

WORKOUT

“Death by wall ball”

*Start at 5 and add one rep each minute until failure to complete. Score total reps completed.

Sunday 1/25

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

Saturday 1/24

WARM UP

3 rounds:

10 band pull apart

10 band overhead squat

10 muscle clean

10 front rack lunges

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

Establish 1RM snatch and clean

*Start snatching with empty bar, adding 10lb for men and 5 lb for women EMOM until failure. From that point begin cleaning, continuing to add 10lb/5lb each minute until failure. Score heaviest lifts for each movement.

Friday 1/23

WARM UP

5:00 bike

3 rounds:

10 alternating bird dogs

10 hollow rocks

10 box step overs

SKILL

Ring dips

*complete 3 sets to failure

WORKOUT OF THE DAY

5 rounds for time:

10 calorie c2 bike

10 box facing burpee

10 toes to bar

1 rope climb

*Sprint interval stimulus. Coach athletes to push the bike and maximize efficiency on the box facing burpees. Challenge them not to rest before the toes to bar or rope climbs. Rest 2:00 between rounds to recover. Score total time. 25:00 time cap.

Hybrid

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

4 rounds for completion:

400 meter run

20 single arm KB row (10 left/10 right)

20 KB goblet lunges

20 KB swings

*Must be completed within a 30:00 window. Rest as needed.