Workouts

Monday 9/21

WARM UP

5:00 bike or ski

3 rounds:

1:00 quadrapedal movement

10 meters samson lunge

10 ring rows

10 push ups

SKILL

3 rounds for completion:

15 GHD sit ups

2 rope climbs

*Scale to abmat situps when needed.

WORKOUT OF THE DAY

“Strict Cindy”

20:00 AMRAP:

5 pull ups

10 push ups

15 air squats

RX: Pullups must be strict

*Scale to kipping or banded strict pull ups. Use medball as target for squats where necessary. Score total reps completed.

Hybrid

SKILL

Overhead squat technique

5 x 5

WORKOUT

For time:

500 meter ski

-2:00 rest-

50 burpees

-2:00 rest-

500 meter row

-2:00 rest-

50 burpees

-2:00 rest-

800 meter run

*20:00 time cap to start the run. Score total time.

Minute 1-20
800m Run
40m W/Lunges 55/35
30 Squats 55/35

Rest 2 Min Rest 2 Min

Minute 22-42:00
600M Run
30 Deadlifts 135/90
40m Sled Drag 135/90

Rest 2 Min

Min 44-64:00
400m Run
30 Cal Bike
20m Burpee Broad Jumps

Saturday 9/20

WARM UP

3 rounds:

10 deadlifts

10 piked push ups

10 air squats

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

“Holleyman”

30 rounds for time:

5 wall balls

3 handstand push ups

1 power clean

RX: (20/14) (225/155)

Friday 9/18

WARM UP

5:00 skipping rope

3 rounds:

10 ring swings

10 dying bugs

10 alternating step ups

SKILL

EMOM 10:00:

10 double unders

3 ring muscle ups

*Adjust targets as needed. Plan to build capacity over the coming weeks.

WORKOUT OF THE DAY

Solo

For time:

45 chest to bar pull ups

300′ farmers carry

15 burpees over box

Partner:

15 burpees over box (shared)

300′ farmers carry (both)

45 synchro chest to bar pull ups

300′ farmers carry (both)

15 burpees over box

Team of 3:

3 rounds for time (1 per athlete):

33 chest to bar pull ups

22 calorie ski

11 burpees over box

RX: (24kg/16kg) (30/24)

Lv2: (32kg/24kg) burpee over wall

*This is almost a sprint effort, but caution athletes on the pullups to know their limits.

Hybrid

SKILL

Hip mobility

*10:000 roll and stretch

WORKOUT

10 rounds for time with partner:

400 meter run

30 wall balls

*Partner 1 runs while partner 2 does wall balls. Cannot switch positions until both are done. Score total time to finish all work.

Thursday 9/17

WARM UP

10:00 roll and stretch

-traps, lats, posterior chain

SKILL

N/A

WORKOUT OF THE DAY

E2MOM 10:00:

3 overhead squats

-2:00 rest-

E2MOM 10:00:

5 bench presses

-2:00 rest-

E2MOM 10:00:

7 deadlifts

*Build to heavy for each lift. Score heaviest loads.

Hybrid

SKILL

Strict pull ups

5 x 5

WORKOUT

400 meter burpee broad jumps for time

*Score total time.

Wednesday 9/16

WARM UP

3 rounds:

10 calorie row

10 calorie ski

10 meter walking lunges

10 goblet squats

SKILL

Split jerk from rack

5 x 2

*For technique, not load. Athletes must alternate lead leg.

WORKOUT OF THE DAY

For time:

50/40 calorie row

40 goblet lunges

30 double DB snatches

40 wall balls

50/40 calorie ski

40 kb swings

30 double DB thrusters

RX: (24kg/16kg) (50/35) (20/14)

55+: (16kg/12kg) (40/30) (20/14)

*This is an endurance workout. Coach athletes to pace themselves early and save strength for later in the workout. 22:00 time cap.