Workouts

Thursday 3/5

WARM UP

5:00 bike

3 rounds:

10 empty bar strict press

10 ring rows

10 meter toy soldiers

SKILL

15:00 to build to heavy clean and jerk

WORKOUT OF THE DAY

“Heavy After Dark” WZA #3

For total combined load:

1:00 on / 3:00 off x 3 sets

Buy in with calorie bike

into

1RM clean and jerk

Set 1 – RX: (15/12) Lv2: (21/15)

Set 2 – RX: (12/9) Lv2: (15/12)

Set 3 – RX: (9/6) Lv2: (12/9)

*Score combined load of 3 max lifts.

Wednesday 3/4

WARM UP

EMOM 10:00:

1) 3 snatch grip deads + 3 hang snatch + 3 hang cluisters

2) 10 calorie ski or row

SKILL

N/A

WORKOUT OF THE DAY

Cass’s 32nd birthday WOD!

At 0:00, 6 alternating rounds with partner:

Part A)

12 deadlifts

8 hang power cleans

4 thrusters

*Weights increase after both partners have completed a round.

RX: (95/65) (115/75) (135/95)

8:00-10:00 rest

At 10:00, complete 3 rounds sharing work as needed:

Part B)

32 toes to bar

32 back squats

32 oly lifts

*Rd 1: cleans, Rd. 2: s2oh, Rd. 3: snatch

RX: (135/95)

30:00-32:00 rest

At 32:00 complete:

Part C)

1994 meter ski or row for time, sharing work as needed

*This workout will have 3 scores. A, B, and C.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

30:00 AMRAP:

10 devil presses

10 double DB squats

10 wall walks

*Score total reps completed.

Tuesday 3/3

WARM UP

2 rounds:

10 cat and cows

10 hip bridges

10 hanging shrugs

2 rounds:

10 good mornings

10 kip swings

10 burpees

SKILL

5:00 Dball technique

5:00 bar muscle up technique

WORKOUT OF THE DAY

8:00 AMRAP:

2 Dballs to shoulder

2 Dball facing burpees

2 bar muscle ups

RX: (100/80)

55+: (80/60)

Lv2: (150/100)

*Add 2 repetitions per movement per round. Score total reps completed. May need to run 2 heats due to equipment limitations.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

“Death by 2 jumping lunges”

*Add 2 reps every minute until failure to complete prescribed number.

Monday 3/2

WARM UP

5:00 skipping rope

3 rounds:

10 bird dogs

10 ring rows

5 wall bridges

10 piked push ups

SKILL

Push press

5 x 5

Bent row

5 x 5

WORKOUT OF THE DAY

“Annie”

50-40-30-20-10

Double unders

Abmat situps

*Standard for abmat situp is straight legs touching the ground behind and toes in front. Coach athletes to try to do unbroken sets on the jump rope if possible.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

For time:

200 meter run

20 calorie ski

400 meter run

20 calorie row

800 meter run

20 meter walking lunge

400 meter run

20 pull ups

200 meter run

*Coach athletes to maintain consistent pace throughout. 20:00 time cap.

Saturday 2/28

WARM UP

10:00 handball

SKILL

Back squat

5 x 3

WORKOUT OF THE DAY

For time with partner:

100 box jump overs

50 HSPU

100 double unders

50 devils presses

100 KB swings

50 bar muscle ups

RX: (24/20) (50/35) (24kg/16kg)

*Share work as needed. Only one athlete working at a time. 30:00 time cap.

Friday 2/27

WARM UP

TBD

SKILL

N/A

WORKOUT OF THE DAY

“26.1”