Workouts

Thursday 3/6

WARM UP
3 rounds:
200 meter row
200 meter ski
10 meter lunge
SKILL
EMOTM 10:00:
  • 5 ring dips with pause at bottom
  • 5 swingset turnovers
WORKOUT OF THE DAY
2 rounds for time:
500 meter row
50 walking lunges
500 meter ski
50 walking lunges

Wednesday 3/5

WARM UP
27 squat drill
3 rounds of 3 position snatch holds
:30 high hang
:30 mid hang
:30 low hang
*Coach athlete posture in each position. High hang should be upright torso and active shoulders. Mid hang should be hip hinged forward and tension in hamstrings. Low hang should be shoulders over bar with hips slightly back and down.
SKILL
Snatch pull + hang snatch + oh squat
5 x (1+1+1)
*Build to medium weight. Emphasis on speed and technique
WORKOUT OF THE DAY
20:00 to establish 5RM back squat
*Score heaviest set.

Foundations(X)

SKILL
Deadlift
5 x 5
WORKOUT
5k row for time

Tuesday 3/4

WARM UP

10:00 handball
3 rounds:
1 wall walk
10 kip swings
10 air squats
SKILL
EMOTM 10:00:
1 handstand pirouette
*Have athletes handstand walk a few steps, then attempt to turn 360 degrees and take a few more steps.
WORKOUT OF THE DAY
15:00 AMRAP:
5 burpee box jump over
10 toes to bar
15 wall ball
RX: (24/20) (20/14)
Lv2: (30/24) (30/20)
*Score total reps completed.

Foundations(X)

SKILL
Front squat
5 x 5
WORKOUT
EMOTM 14:00:
  • 5 devils press
  • 50 single unders
*Score total reps and weight.

Monday 3/3

WARM UP
800 meter run
3 rounds:
3 deadlift
3 jump shrug
3 muscle clean
3 power clean
3 strict press
3 push jerk
SKILL
EMOTM 15:00:
  • 12 deadlift
  • 9 hang clean
  • 6 shoulder to overhead
*Must complete all 3 minutes at the same weight to advance. Build to heaviest weight.
WORKOUT OF THE DAY
For time:
1 mile run
30 bar muscle ups
*Scale BMU to hardest version of a pull up. 20:00 time cap.

Foundations(X)

SKILL
Strict press
5 x 10
WORKOUT
20:00 AMRAP:
30 calorie bike
30 abmat situps
30 kb swings
30 hand release push ups
*Score total reps completed.

Saturday 3/1

WARM UP
3 rounds:
10 air squat
10 ring rows
10 calorie ski
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
EMOTM 21:00:
  • 5 back squat
  • 10 pull up
  • 15/12 calorie ski
RX: (275/185)
55+: (225/155)
Lv2: (315/215)
*Score total reps completed.
  2. 1
  3. ...
  4. 39
  5. 40
  6. 41
  7. 42
  8. 43
  9. 44
  10. 45
  11. ...
  12. 113