Workouts

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.

Friday 8/15

WARM UP

3 rounds:

10 front squat

10 kip swing

10 ring rows

3 rope climbs to standing

SKILL

High bar skills

*10:00 practice

WORKOUT OF THE DAY

For time:

3 rounds:

15 thrusters

15 burpees over bar

6 rounds:

1 bar muscle up

1 pull over

1 back hip circle

1 drop kip

3 rounds:

9 devils press

1 rope climb

RX: (95/65) (50/35)

55+: (75/55) (40/30)

*Devils press should be double DB. Modify high bar complex as needed while maintaining the number of movements and increasing skill level if possible. Movements do not need to be unbroken. 20:00 time cap.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

20:00 AMRAP:

10 meter broad jump

10 meter bear crawl

10 ring rows

10 abmat situps

10 kb swings

*Add 2 row, 2 situps, and 2 kb swings each round. Broad jump and bear crawl stay the same.