Workouts

Thursday 8/27

WARM UP

10:00 tic-tac-toe

SKILL

Thruster

5 x 2 from rack

*Build to heavy

WORKOUT OF THE DAY

EMOM 16:00:

1) 3 rope climbs

2) 20 wall balls

3) 10 toes to bar

4) 10 meter handstand walk

RX: (20/14)

Lv2: (30/20)

Hybrid

SKILL

Deadlift

5 x 5

WORKOUT

50-40-30 for time:

Wall balls

Ring rows

Abmat situps

Wednesday 8/26

WARM UP

5:00 bike

3 rounds from hang:

3 snatch grip deadlifts

3 snatch pulls

3 muscle snatches

3 power snatches

3 snatch balances

3 oh squats

SKILL

EMOM 10:00:

1 snatch pull + 1 hang snatch + 1 oh squat

*Perform all 10 rds at 70% 1RM. Plan to add weight in coming weeks.

WORKOUT OF THE DAY

For time with partner:

7 mile assault bike

*While partner is biking, resting partner must be doing lateral bear crawl, downward facing dog, V ups, or elbow planks. 25:00 time cap.

Tuesday 8/25

WARM UP

3 x rolling 200 meter row

*Every meter +/- target equals 2 front squats and 2 presses

SKILL

EMOM 10:00:

Death by 2 handstand shoulder taps

*Athletes begin at 2 taps, then go to 4, then 6, etc until failure to complete. If successful all the way to 20, plan to start at a higher number next week.

WORKOUT OF THE DAY

3 x 3:00 rounds for max reps. Rest 3:00 between rds.

500 meter row

AMRAP clean and jerk

RX: (135/95) (185/125) (225/155)

55+: (135/95) (155/105) (185/125)

Lv2: (185/125) (225/155) (275/185)

*Athletes should use same bar for all 3 rounds and add weight during rest intervals. Score total clean and jerks completed.

Hybrid

SKILL

Front squat

5 x 5

WORKOUT

5 rounds for time:

500 meter row

500 meter ski

*25:00 time cap.

Monday 8/24

WARM UP

5:00 roll lats and hamstrings

3 rounds:

10 cat and cow

1:00 child’s pose

10 ring swings

200 meter easy run

SKILL

30 ring muscle ups for time

*Sub ring dips if thats what athlete has been practicing. 10:00 time cap.

WORKOUT OF THE DAY

For time:

30 double DB thrusters

30 toes to rings

30 double DB snatch

30 lateral burpees over DBs

30 double DB deadlift (single head touch)

30 DB push ups

30 double DB devils press

800 meter run

RX: (50/35)

55+: (40/30)

*20:00 time cap

Hybrid

SKILL

Strict press

5 x 5

WORKOUT

EMOM 20:00:

1) 10m burpee broad jump

2) 10 hanging shoulder taps

3) 10m goblet lunge

4) :45 sandbag hold

*Adjust weights on sandbag and goblet lunge as needed.

80 Min Time Cap

W/Partner
Run together work shared

600m Run
5m Walking KB Goblet Lunge 24/16
5 Wall Balls
200m Row
50m Sled Push

Each Round add
5m Walking Lunges
5 Wall Balls
200m Row

Run and Row stay the same

Saturday 8/22

WARM UP

10:00 handball

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

3 rounds for time with partner:

60 DB step overs (shared)

30 synchro burpees

RX: (50/35)

Lv2: (70/50)