Workouts

Monday 8/25

WARM UP

5:00 row or bike

3 rounds:

10 ring swing

10 low ring turnover

10 ring dip

SKILL

30 ring muscle ups for time

*Substitute jumping RMU or ring pull up. 10:00 cap.

WORKOUT OF THE DAY

5 rounds, not for time:

5 strict press

10 bent row

15 push up

20 hanging shrugs

*Build to 5RM on strict press. Coach athletes to take time between sets and focus on movement quality. Score heaviest strict press.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

3 rounds for time:

1000 meter row

1000 meter ski

800 meter run

Sunday 8/24

50 Min AMRAP

800m Run
20 Jumping Squats
10 Burpee Pull Ups
40m Farmers Carry 24/16 Kg
500m Row
50m Sled Push 270/135

Saturday 8/23

WARM UP

3 rounds:

10 box jumps

10 kip swings

10 kb swings

10 lunges

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

“Filthy Fifty”

50 box jumps (24/20)

50 jumping pull ups

50 kb swings (16kg)

50 walking lunges

50 push press (45lb)

50 knees to elbows

50 back extensions/supermans

50 wall balls (20/14)

50 burpees

50 double unders

*Endurance effort. Try to pick a pace and move consistently without spiking the heart rate too high. Should feel like a moderate intensity workout until athletes hit the wall balls. 30:00 time cap.

Friday 8/22

WARM UP

5:00 skipping rope

3 rounds:

10 ring swings

10 ring dips

10 goblet squat

SKILL

3 rounds:

10 GHD hip extension

10 bulgarian split squat (unweighted)

:10 L sit hold

WORKOUT OF THE DAY

20:00 AMRAP:

4 ring muscle up

4 back squat

40 double unders

RX: (225/155)

55+: (185/125)

Lv2: (275/185)

*Strength endurance stimulus. Weights should be heavy, but no more than 75% 1RM. Squats should be taken from the rack. Scale RMU to something on the rings. 40 double unders = 120 single unders. Score total reps completed.

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

For time:

20 to 2

Calorie ski

DB box step overs

Push ups

*30:00 time cap.

Thursday 8/21

WARM UP

10:00 pizza delivery

SKILL

Bar muscle up drills

*10:00 practice

WORKOUT OF THE DAY

5 rounds for time:

8 toes to bar

6 deadlift

4 hang clean

2 jerk

RX: (185/125)

55+: (155/105)

Lv2: (225/155)

*Strength stimulus, so challenge athletes to go heavy. Coach them to be smart about when they drop the barbell… ex: 5 deadlift, 1 deadlift+3 hang clean, 1 hang clean+2 jerk. 12:00 time cap.

Foundations(X)

SKILL

Rope climb technique

*10:00 practice

WORKOUT

10 rounds for time:

100 meter farmer carry

10 wall ball

*30:00 time cap.

Wednesday 8/20

WARM UP

5:00 empty sled push

3 rounds:

10 Russian twist

10 meter toy soldier

10 meter broad jump

SKILL

6 x 20 rotational medball toss with partner

WORKOUT OF THE DAY

6 rounds for time with partner:

100 meter outdoor/10 meter indoor sled push

1 rope climb

100 meter outdoor/10 meter indoor sled push

20 Russian kb swings

RX: (32kg/24kg)

*Partners must alternate completed rounds with one another. Morning coaches will determine RX sled weight based on each gym’s surface. 15:00 time cap.