Workouts

Monday 7/13

WARM UP

3 rounds:

200 meter run

10 air squats

10 kip swings

3 wall walks

SKILL

E2MOM 14:00:

3 x 1.5 front squat

*Increase weight from previous week by 5-10lb

WORKOUT OF THE DAY

For time:

5 shuttle sprints (10 meter down and back)

9 bar muscle ups

20 meter hs walk

6 bar muscle ups

20 meter hs walk

3 bar muscle ups

20 meter hs walk

5 shuttle sprints (10 meter down and back)

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

“Kelly”

5 rounds for time:

400 meter run

30 wall balls

30 box jumps

RX: (20/14) (24/20)

Saturday 7/11

WARM UP

5:00 bike

3 rounds:

10 meter walking lunges

10 hollow rocks

10 meter broad jumps

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

EMOM 20:00:

1) 10 push press + 10 bent row

2) 10 deck squats

3) 10 toes to rings

4) 10 box jumps

RX: (135/95) (24/20)

55+: (115/75) (24/20)

Lv2: (155/105) (30/24)

Friday 7/10

WARM UP

10:00 pizza delivery

*Every dropped pizza requires 5 burpees to get back in the game.

SKILL

N/A

WORKOUT OF THE DAY

4 rounds for time:

800 meter run

25 bench/floor press

RX: (3/4 BW)

Lv2: (BW)

*Keep hips in contact with the bench/floor. 35:00 time cap.

Foundations(X)

SKILL

HIp mobility

*10:00 roll and stretch

WORKOUT

10 rounds for time:

10 abmat situps

10 push ups

20 air squats

*30:00 time cap.

Thursday 7/9

WARM UP

3 rounds:

:30 run in place

10 ring swings

10 good mornings

10 push ups

SKILL

10 rounds for completion:

200 meter run

3 unbroken ring muscle ups

*15:00 time cap. Adjust number of RMU to fit the athlete. Scale to ring pull ups or ring dips.

WORKOUT OF THE DAY

8:00 AMRAP:

2 deadlift

2 bar facing burpees

RX: (225/155)

55+: (205/135)

Lv2: (275/185)

*Coach athletes to focus on movement economy. Pace should be consistent throughout, with a spike in intensity at the end. Add 2 reps per exercise per round. Score total reps completed.

Wednesday 7/8

WARM UP

1 mile run

SKILL

Backstroke practice

3 rounds:

:30 kick on back

:30 rest

3 rounds:

:30 of 5 kicks slide arm glide

:30 rest

DRYLAND

5 minute wall sit as a class

*Must pass 20lb wall ball back and forth along the line.

WORKOUT OF THE DAY

For time:

25 yard freestyle (15 strokes)

25 yard back stroke (15 strokes)

5/5 single arm hang C & J

50 yard freestyle (30 strokes)

25 yard backstroke (15 strokes)

10/10 single arm hang C & J

75 yard freestyle (45 strokes)

25 yard backstroke (15 strokes)

15/15 single arm hang C & J

100 yard freestyle (60 strokes)

25 yard backstroke (15 strokes)

20/20 single arm hang C & J

DRYLAND

10 rounds for time with partner (must alternate completed rounds:

12 double DB deadlift

9 double DB hang cleans

6 double DB STO

RX: (50/35)

*While partner 1 does full round, partner 2 must hold plank position. Score total time.

Tuesday 7/7

WARM UP

3 x rolling 100 meter ski

*Every meter +/- target equals 3 air squats and 1 rope climb to standing

5:00 front rack mobility

SKILL

E2MOM 14:00:

3 x 1.5 front squats

*Build to heaviest set.

WORKOUT OF THE DAY

5 rounds for time:

500 meter ski

10 meter inside sled push

1 rope climb

-rest 2:00-

RX: (90/45)

Lv2: (135/90) legless RC

*Sprint stimulus. Coach athletes to ski at 90% effort and move the sled as fast as possible.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

20:00 AMRAP:

20 Russian KB swings

40 meter bear crawl

60 single unders

*Score total reps completed.