Workouts

Friday 4/4

WARM UP

3 rounds:

10 meter toy soldier

10 meter knee pull

10 piked push up

:10 dead hang on rope

SKILL

Handstand balancing

*5-10:00 practice. Objective is to get athletes upside down as much as possible to build awareness and strength. Find scaling options that allow for this.

WORKOUT OF THE DAY

20 rounds for time:

1 deadlift

1 rope climb

1 HSPU

RX: (315/215)

55+: (275/185)

Lv2: (365/255) strict HSPU

*Stress transitions with athletes. They should be smooth and un-rushed. Goal is a consistent per rounds split for 20 consecutive rounds. 20:00 time cap.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

For time, partition any way:

1000 single unders

5 mile bike

100 empty bar muscle snatch

*30:00 time cap.

Thursday 4/3

WARM UP

3 rounds:

3 jump shrug

3 muscle clean

3 power clean

3 squat clean

*Perform 1 round from high hang, 1 round from mid hang, and 1 round from low hang.

SKILL

EMOTM 15:00:

1 clean

*Power or squat is permitted. Build to heavy.

WORKOUT OF THE DAY

10:00 AMRAP:

30 double unders

15 wall balls

*Score total reps completed.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

20:00 AMRAP:

200 meter run

200 meter ski

5 wall walks

20 hollow rocks

*Score total reps completed.

Wednesday 4/2

WARM UP

400 meter run

27 squat drill

3 rounds:

10 kip swings

10 PVC muscle snatch

10 PVC Sots press

SKILL

E2MOTM 10:00:

10-8-6-4-2

Back squat

*Build to heavy

WORKOUT OF THE DAY

For time:

3 x 400 meter run

*rest 1:00 between efforts.

Then:

30 overhead step back lunge

30 pull up

15 snatches

15 c2b pull ups

RX: (115/75)

55+: (95/65)

Lv2: (135/95)

*18:00 time cap.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

For time:

100 meter sled push

100 meter sled pull

100 meter DB overhead carry

100 meter DB suitcase carry

100 meter bodyweight walking lunge

*25:00 time cap.

Tuesday 4/1

WARM UP

5:00 bike

3 rounds:

10 hanging shoulder taps

20 jumping jacks

10 good mornings

SKILL

Rope climb/pegboard technique

*5-10:00 practice. Stress use of the feet for both skills.

WORKOUT OF THE DAY

6 alternating rounds for time with partner:

20/16 calorie bike

5 x 20 meter shuttle run

30 Russian swings

RX: (32kg/24kg)

55+: (24kg/16kg)

*Partners must complete full rounds before rotating (3 rounds each). This is a sprint stimulus. Athletes should target sub 5 minute rounds. 30:00 time cap.

Monday 3/31

WARM UP

3 rounds:

10 push ups

10 hanging shrugs

10 meter broad jump

10 calorie ski

SKILL

Bench/floor press

5, 5, 3, 3, 1, 1

*Build to heavy

WORKOUT OF THE DAY

EMOTM 20:00:

1) 12 thruster

2) 9 toe to bar

3) 6 bar muscle up

4) 9 hang clean

5) 12 bar facing burpee

RX: (95/65)

55+: (75/55)

Lv2: (115/75)

*Athletes should target unbroken sets on the weighted movements. Scale gymnastics to hardest versions available. Score total reps completed.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

E5MOTM 20:00:

500 meter row

15 burpees over rower

*Workout is intended to allow 1:00-2:00 rest time each round. Athletes should adjust burpee reps to reflect this. Score total work completed.

Death By Endurance WOD

E5MOM

RX 400m Run / SC 300m

3 Walking Lunges
2 Cal Bike
1 Burpee Pull Up

Add after each round.

3 Walking Lunges
2 Cal Bike
1 Burpee Pull Up

Go until athletes can not complete work in the 5 minutes