Workouts

Saturday 9/26

WARM UP

1000 meter row

3 rounds:

5 deadlift

5 muscle clean

5 front squat

5 push press

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

4 rounds for time:

10 deadlifts

10 hang cleans

10 thrusters

RX: (95/65) (115/75) (135/95) (155/105)

55+: (75/55) (95/65) (115/75) (135/95)

Lv2: (115/75) (135/95) (155/105) (185/125)

*Athletes may only use one barbell. This workout will come down to the thrusters, so coach athletes to be conservative on the deadlifts and hang cleans. Score total time.

Friday 9/25

WARM UP

5:00 skipping rope

SKILL

EMOM 10:00:

10 double unders

4 ring muscle ups

WORKOUT OF THE DAY

For time with partner:

50 kb swings

50 kb box step overs

800 meter kb carry

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

55+: (16kg/12kg) (24/20)

Lv2: (32kg/24kg) (24/20)

*One athlete working at a time. Share everything, but partners must stay together on the carry.

Thursday 9/24

WARM UP

10:00 pizza delivery

SKILL

Turkish getups

2-2-2-2-2-2-2

*Must complete one rep on each arm. Build to heaviest weight.

WORKOUT OF THE DAY

15:00 AMRAP:

400 meter run

10 chest to bar

10 toes to bar

*Challenge athletes to keep gymnastics sets as unbroken as possible. Score total reps completed.

Hybrid

SKILL

Strict press

5 x 5

WORKOUT

20:00 AMRAP:

100 meter sled push

200 meter sandbag carry

20 box jump overs

20 ring rows

*Score total reps completed.

Wednesday 9/23

WARM UP

10:00 mobility

-lats

-ankles

-posterior chain

SKILL

N/A

WORKOUT OF THE DAY

E2MOM 10:00:

3 OH squats

-rest 2:00-

E2MOM 10:00

5 bench/floor presses

-rest 2:00-

E2MOM 10:00:

7 deadlifts

*Build weight for each movement from previous week. Score heaviest weight for each.

Hybrid

SKILL

Jumping rope

*10:00 practice

WORKOUT

10 x 400 meter run

*Rest :90 between efforts. Score total time

Tuesday 9/22

WARM UP

2 rounds:

10 calorie bike easy

10 prone handcuffs

10 hip bridges

2 rounds:

10 calorie bike hard

10 piked push ups

10 burpees

SKILL

EMOM 10:00:

5 strict HSPU

*Adjust target as needed. Plan to build on this number in coming weeks.

WORKOUT OF THE DAY

E5MOM 25:00:

15/12 calorie assault or echo bike

5 double DB power cleans

5 double DB shoulder to overheads

5 DB facing burpees

RX: (50/35)

55+: (40/30)

Lv2: (70/50)

*Sprint stimulus. This will only work if athletes send it on the bike. They must spend remaining time of the interval lightly pedaling their bike to rest and recover. Add up total working time across all 5 intervals for final score.

Hybrid

SKILL

Deadlift

5 x 5

WORKOUT

5 rounds for time:

200 meter farmers carry

20 goblet lunges

20 kb situps

*25:00 time cap.

Monday 9/21

WARM UP

5:00 bike or ski

3 rounds:

1:00 quadrapedal movement

10 meters samson lunge

10 ring rows

10 push ups

SKILL

3 rounds for completion:

15 GHD sit ups

2 rope climbs

*Scale to abmat situps when needed.

WORKOUT OF THE DAY

“Strict Cindy”

20:00 AMRAP:

5 pull ups

10 push ups

15 air squats

RX: Pullups must be strict

*Scale to kipping or banded strict pull ups. Use medball as target for squats where necessary. Score total reps completed.

Hybrid

SKILL

Overhead squat technique

5 x 5

WORKOUT

For time:

500 meter ski

-2:00 rest-

50 burpees

-2:00 rest-

500 meter row

-2:00 rest-

50 burpees

-2:00 rest-

800 meter run

*20:00 time cap to start the run. Score total time.