TBD
Workouts
Saturday 6/20
WARM UP
10:00 handball
SKILL
Bench/floor press
5 x 5
WORKOUT OF THE DAY
EMOM 20:00:
1) 20 alternating hang DB snatch
2) 20 jumping lunges
3) 20 ring rows
4) Rest
*Adjust targets as needed. Score total reps completed.
Friday 6/19
WARM UP
2 rounds:
10 cat and cows
10 hip bridges
10 good mornings
2 rounds:
10 Russian kb swings
10 meter broad jump
10 goblet squats
SKILL
E2MOM 10:00:
2 banded deadlifts
*Progress weight from last week. Concentrate on finishing the top of the movement.
WORKOUT OF THE DAY
For time with partner:
100 calorie bike (shared)
20 thrusters (shared)
20 synchro toes to bar
400 meter farmers carry (shared)
20 overhead squats (shared)
20 synchro burpee pull ups
10 rope climbs (alternating)
RX: (155/105) (24kg/16kg)
55+: (135/95) 16kg/12kg)
Lv2: (185/125) (24kg/16kg)
*30:00 time cap.
Foundations(X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
4 rounds of 1:00 work/:30 rest for max reps:
Rd 1: Walking lunges
Rd 2: American KB swings
Rd 3: Burpees
Rd 4: Calorie assault bike
*One round per exercise for max effort. Score total reps completed.
Thursday 6/18
WARM UP
EMOM 10:00:
1) 10 muscle clean + strict press
2) :30 run in place
SKILL
EMOM 20:00
0-10:00:
1 clean and jerk
-5:00 rest-
15-20:00:
5 push press @ 70% 1RM
WORKOUT OF THE DAY
For time:
5 x 200 meter sprints
-rest 1:00 between efforts-
*Score total time.
Foundations(X)
SKILL
Kipping pull up technique
*10:00 practice
WORKOUT
For time with partner:
1 mile run
1 mile sandbag carry
Wednesday 6/17
WARM UP
1 mile run
SKILL
4 x 75 yard swim (45 strokes)
-Breath every 3 on first 25, every 5 on second 25, and every 7 on 3rd 25. Easy kick on back after 3rd 25 to cool down, then rest 1:00.
DRYLAND VERSION:
For completion, partition as needed:
40 ring rows
30 DB rows (15 per arm)
20 assisted chest to bar pull ups
10 strict T2B
WORKOUT OF THE DAY
For time:
50 yard swim (30 strokes)
40 mountain climbers
10 alternating DB squat snatch
100 yard swim (60 strokes)
40 mountain climbers
10 alternating DB squat snatch
150 yard swim (90 strokes)
40 mountain climbers
10 alternating DB squat snatch
RX: (50/35)
55+: (40/30)
Lv2: unbroken swims on all sets
*Practice breath capacity in the skill. Athletes can scaled the breathing if needed, but the goal is to find a challenging breathing cadence by round 3.
DRYAND VERSION:
3 rounds for time:
500 meter ski
40 mountain climbers
10 alternating DB squat snatches
RX: (50/35)
55+: (40/30)
Lv2: (70/50)
*Push the ski. 10:00 time cap.
Tuesday 6/16
WARM UP
3 x rolling 250 meter row
*Every meter +/- target equals 2 kip swings and 2 empty bar deadlifts.
SKILL
EMOM 10:00:
Odd: bar muscle ups
Even: pull overs
*Athletes decide rep schemes. Goal is low heart rate skill work.
WORKOUT OF THE DAY
For time:
1600 meter row
30 clean and jerk
3200 meter bike
30 clean and jerk
1600 meter row
RX: (135/95)
*Endurance effort. Coach athletes to be patient on the clean and jerks. 35:00 time cap.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
“Karen”
150 wall balls for time