Workouts

Monday 6/15

WARM UP

3 rounds:

10 dying bugs

10 prone handcuff drill

1:00 supine wall squat

Barbell primer:

3 rounds

5 snatch pull

5 muscle snatch

5 snatch balance

SKILL

EMOM 20:00

0-10:00:

1 snatch pull + 1 hang snatch

-5:00 rest-

15-20:00:

3 back squat @ 75% 1RM

*Progress snatch weight by 5-10 lb from prior week. Emphasize hip contact and fast finish.

WORKOUT OF THE DAY

10:00 AMRAP:

5 strict pull ups

10 clapping push ups

20 meter traveling double unders

*Scale clapping push ups to hand release push ups. Score total reps completed.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

EMOM 12:00:

1) 10 meter burpee broad jump

2) 10 calorie ski

50 Min Time Cap

800m Run
40m Walking Lunges 45/25
40 deadlifts 95/65
20m Sled Push/Pull 180/135
600m Run
30m Walking Lunges 45/25
30 deadlifts 95/65
20m Sled Push/Pull 180/135
400m Run
20m Walking Lunges 45/25
20 deadlifts 95/65
20m Sled Push/Pull 180/135

3 Rounds

200m Run
10m Walking Lunges 45/25
10 deadlifts 95/65
20m Sled Push/Pull 180/135

Saturday 6/13

WARM UP

10:00 pizza delivery

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

“Randy”

75 snatches for time

RX: (75/55)

Friday 6/12

WARM UP

3 rounds:

10 good mornings

10 hanging shrugs

10 piked push ups

SKILL

Banded deadlift

5 x 3

*Rest as needed between sets. Concentrate on finishing the top of the movement.

WORKOUT OF THE DAY

4 rounds of 2:00 on/2:00 off:

3 bar muscle ups

6 HSPUs

12 reverse lunge wall balls

RX: (20/14)

*Resume AMRAP wherever you leave off. Score total reps completed.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

“Helen”

3 rounds for timeee:

400 meter run

21 kb swings

12 pullups

*15:00 time cap.

Thursday 6/11

WARM UP

2 rounds:

10 cat & cows

10 meter high knee pulls

10 meter toy soldiers

2 rounds:

5 calorie bike

10 front squats

10 strict press

SKILL

EMOM 20:00

0-10:00:

1 clean and jerk

-5:00 rest-

15-20:00:

5 push press @ 70% 1RM

WORKOUT OF THE DAY

E3MOM 21:00:

10 bench press

AMRAP meters on bike of choice.

RX: (3/4 BW)

Lv2: (BW)

*Score total meters completed.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

For time with partner:

10 mile assault bike

*Rotate as needed.

Wednesday 6/10

WARM UP

1 mile run

SKILL

6 x 25 yard (15 strokes open water)

Odd: freestyle

Even: Backstroke

4 x 25 yard (15 strokes open water)

Freestyle with hard kicking w/20 seconds rest

2 x 25 yard (15 strokes open water)

Freestyle hard effort w/45 seconds rest

DRYLAND VERSION:

3 rounds:

6 strict pull ups

4 weighted strict pull ups

2 heavy weighted pull ups

*Scaled to band assistance as needed, but keep increasing difficulty.

WORKOUT OF THE DAY

4 x 100 yard swim (60 strokes open water)

-pace is 75 yards easy + 25 yards hard

*Rest 1:00 between efforts.

DRYLAND VERSION:

6 x 400 meter row

-pace is easy for 300 meters + 100 meters hard.