Workouts

Saturday 2/10

WARM UP
10:00 dodgeball
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time with single db:
10 strict press rt
10 strict press lt
20 push press rt
20 push press lt
30 push jerk rt
30 push jerk lt
40 hang snatch rt
40 hang snatch lt
50 snatch rt
50 snatch lt
RX: (50/35)

Foundations(X)

N/A

Friday 2/9

WARM UP
5:00 skipping rope
EMOTM 5:00
:30 wall facing squat therapy
SKILL
3 rounds:
4 hang snatch pull (2 hi + 2 mid)
4 hang muscle snatch (2 hi + 2 mid)
4 hang power snatch (2 hi + 2 mid)
4 oh squat
4 snatch balance
4 hang squat snatch (2 hi + 2 mid)
WORKOUT OF THE DAY
EMOTM 20:00:
10 double unders
1 snatch + 1 hang snatch
*Build to heavy

Foundations(X)

SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
3 rounds for time, partition any way:
100 meter bear crawl
100 meter farmer carry
100 meter duck walk

Thursday 2/8

WARM UP
E2MOTM 10:00:
10 cal ski
10 kip swing
:30 goblet squat hold
SKILL
Back squat
5, 4, 3, 2, 1, 1, 1
*Use early sets to warm up. Should not take more than 15:00 to build to heavy singles. Score heaviest load.
WORKOUT OF THE DAY
For total repetitions:
2:00 max calorie ski
1:00 rest
2:00 max American kb swing
1:00 rest
2:00 max toe to bar
1:00 rest
2:00 max distance kb lunge (carry any way)
RX: (24kg/16kg)
55+: (16kg/12kg)
Lv2: (32kg/24kg)
*Start athletes in waves so everyone begins with the ski. Score total reps completed. Lunges measure in meters.

Foundations(X)

N/A

Wednesday 2/7

WARM UP
3 x rolling 100 meter row
*Every meter +/- target equals 3 bench/floor press + 3 air squats. 5 meter cap.
SKILL
N/A
WORKOUT OF THE DAY
“The Joker and the Thief”
2000 meter row
100 bench/floor press
2000 meter row
RX: (3/4 bw)
Lv2: (bw)
*Every broken set of pressing, athlete must preform 15 air squats.
45:00 time cap.

Foundations(X)

SKILL
Deadlift technique
5 x 5
WORKOUT
5 rounds for time:
400 meter run
5 pull ups
10 push ups
15 air squats

Tuesday 2/6

WARM UP
800 meter run
5:00 hip mobility
-smash/roll quads and glutes
-couch stretch 1:00 peer side
5:00 shoulder mobility
-smash/roll lats and traps
-prone handcuff drill 10X at slow tempo
SKILL
Turkish getup
5 x 3 each side
*Should be a medium weight.
WORKOUT OF THE DAY
3 rounds for time:
1 deadlift
2 ring muscle ups
3 squat cleans
4 handstand push ups
400 meter run
RX: (315/215) (205/135)
55+: (275/185) (165/115)
Lv2: (405/305) (245/165)
*Intended loading is not more than 90% 1RM on deadlift and cleans. Scale ring muscle ups to jumping RMU or ring pull ups; HSPU to abmat or piked pushup. 15:00 time cap.

Foundations(X)

SKILL
Push jerk technique
5 x 5
WORKOUT
10 to 1
DB thrusters
DB lunges