Workouts

Thursday 9/25

WARM UP

10:00 pizza delivery

SKILL

EMOM 10:00:

1) 10 handstand shoulder taps

2) 1 handstand pirouette

WORKOUT OF THE DAY

E5MOTM 20:00:

1) 5 bench/floor press + 15 push ups + 20 KB walking lunges

2) 400 meter farmer carry

RX: (24kg/16kg)

*Score total reps completed and heaviest bench press.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

30:00 AMRAP:

400 meter run

10 meter indoor sled push

20 wall ball

*Score total rounds plus reps.

Wednesday 9/24

WARM UP

3 rounds:

10 calorie row

10 calorie bike

1:00 run in place

SKILL

N/A

WORKOUT OF THE DAY

3 rounds for time:

800 meter run

1000 meter row

1.5 mile assault bike (1600 meter C2 bike)

*Endurance effort. 40:00 time cap.

Tuesday 9/23

WARM UP

3 rounds:

200 meter run

10 GHD hip extension

10 meter bear crawl

10 hollow rocks

SKILL

EMOTM 10:00:

2 deadlift

*Build to heavy

WORKOUT OF THE DAY

5 rounds for time:

50-40-30-20-10 alternating DB snatch

10 burpee + toes to bar

10 box jump overs

RX: (50/35) (24/20)

*Challenge athletes to hang on to the DB for unbroken sets if possible.

Foundations(X)

SKILL

Push press

5 x 5

WORKOUT

For time:

100 calorie row

100 calorie ski

100 calorie bike erg

Monday 9/22

WARM UP

5:00 bike

3 rounds:

10 muscle cleans

10 front squats

10 kip swings

SKILL

Strict press

5 x 5

WORKOUT OF THE DAY

4 rounds for max reps:

3:00 on/1:00 off:

3 clusters

6 bar muscle ups

RX: (135/95)

55+: (115/75)

Lv2: (185/125)

*Resume AMRAP where you leave off. Athletes should push for heavier weights on the clusters. Scale BMU to version of a pull up.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

20:00 AMRAP:

40 goblet squats

40 single unders

40 meter bear crawl

*Must finish squats before advancing to single unders, etc. Score total reps completed.

Sunday 9/21

RX 60 Min EMOM / SC 42 Min

200m Run / 100m Sc
20m Walking Lunges
10 wall Balls 20/14
10m Burpee Broad Jumps
10/8 Cal Row
20m Farmers Carry 24/16kg

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Saturday 9/20

WARM UP

10:00 handball

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

EMOM 20:00:

1) 20/15 calorie bike

2) 10 GHD hip extensions

3) 10 toes to bar

4) 2 alternating Turkish getups

RX: (24kg/16kg)

Lv2: (32kg/24kg)

*Athletes can start on different stations. The bike minute is intended to be a sprint stimulus. Coach athletes to go as hard as they can and recover their heart rate during the next 3 exercises. Score total reps completed.