Workouts

Wednesday 4/2

WARM UP

400 meter run

27 squat drill

3 rounds:

10 kip swings

10 PVC muscle snatch

10 PVC Sots press

SKILL

E2MOTM 10:00:

10-8-6-4-2

Back squat

*Build to heavy

WORKOUT OF THE DAY

For time:

3 x 400 meter run

*rest 1:00 between efforts.

Then:

30 overhead step back lunge

30 pull up

15 snatches

15 c2b pull ups

RX: (115/75)

55+: (95/65)

Lv2: (135/95)

*18:00 time cap.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

For time:

100 meter sled push

100 meter sled pull

100 meter DB overhead carry

100 meter DB suitcase carry

100 meter bodyweight walking lunge

*25:00 time cap.

Tuesday 4/1

WARM UP

5:00 bike

3 rounds:

10 hanging shoulder taps

20 jumping jacks

10 good mornings

SKILL

Rope climb/pegboard technique

*5-10:00 practice. Stress use of the feet for both skills.

WORKOUT OF THE DAY

6 alternating rounds for time with partner:

20/16 calorie bike

5 x 20 meter shuttle run

30 Russian swings

RX: (32kg/24kg)

55+: (24kg/16kg)

*Partners must complete full rounds before rotating (3 rounds each). This is a sprint stimulus. Athletes should target sub 5 minute rounds. 30:00 time cap.

Monday 3/31

WARM UP

3 rounds:

10 push ups

10 hanging shrugs

10 meter broad jump

10 calorie ski

SKILL

Bench/floor press

5, 5, 3, 3, 1, 1

*Build to heavy

WORKOUT OF THE DAY

EMOTM 20:00:

1) 12 thruster

2) 9 toe to bar

3) 6 bar muscle up

4) 9 hang clean

5) 12 bar facing burpee

RX: (95/65)

55+: (75/55)

Lv2: (115/75)

*Athletes should target unbroken sets on the weighted movements. Scale gymnastics to hardest versions available. Score total reps completed.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

E5MOTM 20:00:

500 meter row

15 burpees over rower

*Workout is intended to allow 1:00-2:00 rest time each round. Athletes should adjust burpee reps to reflect this. Score total work completed.

Death By Endurance WOD

E5MOM

RX 400m Run / SC 300m

3 Walking Lunges
2 Cal Bike
1 Burpee Pull Up

Add after each round.

3 Walking Lunges
2 Cal Bike
1 Burpee Pull Up

Go until athletes can not complete work in the 5 minutes

Saturday 3/28

WARM UP

3 rounds:

10 cat & cow

10 meter toy soldier

10 air squats

10 push ups

SKILL

N/A

WORKOUT OF THE DAY

Establish 3RM for each:

Back squat

Strict press

Deadlift

*Score heaviest sets for each movement.

Friday 3/27

WARM UP

EMOTM 5:00:

10 ring rows + 10 squat jumps

5:00 front rack mobility

-lats & wrists

SKILL

Ring front roll to support

-low ring false grip turnover

-low ring kip up from “basket hang”

WORKOUT OF THE DAY

5 to 1 to 5

Squat clean & jerk

Ring muscle up

RX: (185/125)

55+: (155/105)

Lv2: (225/155)

*15:00 time cap.

Foundations(X)

SKILL

Hang clean technique

5 x 5

WORKOUT

For time with partner:

1 mile sled push

*One partner pushes at a time. Athletes must stay together for the duration of the mile.