50 Min AMRAP
800m Run
20 Jumping Squats
10 Burpee Pull Ups
40m Farmers Carry 24/16 Kg
500m Row
50m Sled Push 270/135
800m Run
20 Jumping Squats
10 Burpee Pull Ups
40m Farmers Carry 24/16 Kg
500m Row
50m Sled Push 270/135
Workouts
Saturday 8/23
WARM UP
3 rounds:
10 box jumps
10 kip swings
10 kb swings
10 lunges
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
“Filthy Fifty”
50 box jumps (24/20)
50 jumping pull ups
50 kb swings (16kg)
50 walking lunges
50 push press (45lb)
50 knees to elbows
50 back extensions/supermans
50 wall balls (20/14)
50 burpees
50 double unders
*Endurance effort. Try to pick a pace and move consistently without spiking the heart rate too high. Should feel like a moderate intensity workout until athletes hit the wall balls. 30:00 time cap.
Friday 8/22
WARM UP
5:00 skipping rope
3 rounds:
10 ring swings
10 ring dips
10 goblet squat
SKILL
3 rounds:
10 GHD hip extension
10 bulgarian split squat (unweighted)
:10 L sit hold
WORKOUT OF THE DAY
20:00 AMRAP:
4 ring muscle up
4 back squat
40 double unders
RX: (225/155)
55+: (185/125)
Lv2: (275/185)
*Strength endurance stimulus. Weights should be heavy, but no more than 75% 1RM. Squats should be taken from the rack. Scale RMU to something on the rings. 40 double unders = 120 single unders. Score total reps completed.
Foundations(X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
For time:
20 to 2
Calorie ski
DB box step overs
Push ups
*30:00 time cap.
Thursday 8/21
WARM UP
10:00 pizza delivery
SKILL
Bar muscle up drills
*10:00 practice
WORKOUT OF THE DAY
5 rounds for time:
8 toes to bar
6 deadlift
4 hang clean
2 jerk
RX: (185/125)
55+: (155/105)
Lv2: (225/155)
*Strength stimulus, so challenge athletes to go heavy. Coach them to be smart about when they drop the barbell… ex: 5 deadlift, 1 deadlift+3 hang clean, 1 hang clean+2 jerk. 12:00 time cap.
Foundations(X)
SKILL
Rope climb technique
*10:00 practice
WORKOUT
10 rounds for time:
100 meter farmer carry
10 wall ball
*30:00 time cap.
Wednesday 8/20
WARM UP
5:00 empty sled push
3 rounds:
10 Russian twist
10 meter toy soldier
10 meter broad jump
SKILL
6 x 20 rotational medball toss with partner
WORKOUT OF THE DAY
6 rounds for time with partner:
100 meter outdoor/10 meter indoor sled push
1 rope climb
100 meter outdoor/10 meter indoor sled push
20 Russian kb swings
RX: (32kg/24kg)
*Partners must alternate completed rounds with one another. Morning coaches will determine RX sled weight based on each gym’s surface. 15:00 time cap.
Tuesday 8/19
WARM UP
EMOTM 10:00:
ODD: 5 ring swing + 5 toe to rings
EVEN: 10/8 calorie bike
SKILL
Strict ring muscle up drills
-false grip rows
-low ring turnover
-front roll to support
WORKOUT OF THE DAY
E5MOTM 25:00:
20/16 calorie bike (assault or echo)
12 pull up
12 bench press
20/16 calorie bike (assault or echo)
RX: (135/95)
55+: (115/75)
Lv2: (155/105) 25/20 calorie, strict pull up
*Athletes can adjust repetition targets as needed. Score total reps completed.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
For time:
5k row
-2:00 rest-
2k row
*Score total time