Workouts

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.

Tuesday 8/19

WARM UP

EMOTM 10:00:

ODD: 5 ring swing + 5 toe to rings

EVEN: 10/8 calorie bike

SKILL

Strict ring muscle up drills

-false grip rows

-low ring turnover

-front roll to support

WORKOUT OF THE DAY

E5MOTM 25:00:

20/16 calorie bike (assault or echo)

12 pull up

12 bench press

20/16 calorie bike (assault or echo)

RX: (135/95)

55+: (115/75)

Lv2: (155/105) 25/20 calorie, strict pull up

*Athletes can adjust repetition targets as needed. Score total reps completed.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

For time:

5k row

-2:00 rest-

2k row

*Score total time

Monday 8/18

WARM UP

3 rounds:

2:00 bike or ski

10 meter overhead lunge

10 sots press

4 x 10 meter shuttle run

SKILL

Snatch balance

5 x 2 for quality

WORKOUT OF THE DAY

4 x 400 meter run

*rest 1:00 between efforts

Into

3 rounds for time:

40 wall ball

8 snatches

RX: (135/95)

55+: (115/75)

Lv2: (155/105)

*High intensity interval stimulus, right into a metcon that requires strategic pacing. Runs should be between 80-90% effort. Coach athletes to break up the wall balls to save energy for snatches. Score total time to complete. 25:00 time cap.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

30:00 AMRAP:

200 meter run

10 burpee over box

10 ring rows

10 burpee pull up

10 goblet thruster

*Score total reps completed.

Sunday 8/17

75 Min time Cap
w/partner
Run Together /
Work Shared

800m Run
100m Walking Lunges w/kb 24/16
800m Run
100 Squats w/kb 24/16
800m Run
100 Cal Row
800m run
100 kb swings
800m run
100m burpee broad jumps
800m Run
100 ring rows
800m row
100 cal ski
800m run
100 sit-ups w/med-ball
800m run
100 Wall Balls

Saturday 8/16

WARM UP

5:00 bike

5:00 equipment set up

SKILL

N/A

WORKOUT OF THE DAY

For time with partner:

100 calorie assault/echo bike

90 alternating box step ups

80 push ups

70 pull ups

60 toes to bar

50 deadlift

40 hang clean

30 hang snatch

RX: (115/75)

*While one partner is working the other is doing 100 meter farmer carry. Rotate every 100 meters. 40:00 time cap.