Workouts

Tuesday 9/2

WARM UP

5:00 quadrapedal movement

3 rounds:

5 snatch balance

5 oh squat

5 inch worm push ups

SKILL

1 squat snatch w/ 2 second pause in bottom + 1 oh squat

*Build to heavy

WORKOUT OF THE DAY

EMOTM 15:00:

1) 3 back squat @ 80% 1RM

2) 6 strict pull up

3) 9 standing Arnold press

RX: (50/35)

*Adjust targets as needed and use bands if necessary. Score total reps completed.

Hybrid

SKILL

Front squat

5 x 5

WORKOUT

20:00 AMRAP:

400 meter run

10 ring rows

20 meter burpee broad jump

30 box step overs

*Score total reps completed.

Monday 9/1

WARM UP

3 rounds:

10 calorie bike

10 air squats

10 kip swings

10 push ups

SKILL

N/A

WORKOUT OF THE DAY

For time with partner:

100 goblet squats (70/53)

-Non working partner must complete 100 double unders each (work at same time)

80 DB snatch (70/50) (shared)

-Non working partner must complete 50/38 calorie bike (shared)

60 box facing burpee box jump over (30/24)

-Non working partner must complete 100 double unders each

40 toes to bar (shared)

-Non working partner must complete 50/38 calorie bike (shared)

20 strict HSPU

*Cannot move on to next movement until Dubs and bike are done.

80 Min Time Cap
W/Partner

800m Run
100 Deadlifts 95/65
800m Run
400m Farmers Carry 24/16
800m Run
2k Row
800m Run
100 Wall Balls 20/14
800m Run
Should to Overhead 95/65
800m Run
100 sit ups W/Med Ball
800m Run
100 Cal Bike

Run together
Work Shared

Saturday 8/30

WARM UP

3 rounds:

10 snatch grip push press (from back)

10 calorie ski

10 air squats

SKILL

Overhead squat

5 x 5

WORKOUT OF THE DAY

21-15-9

Calorie ski

Hang snatch

RX: (75/55)

*Sprint stimulus. Athletes should be hammering the ski and holding on to the light snatches. 10:00 time cap.

Friday 8/29

WARM UP

3 rounds:

10 meter toy soldier

10 meter Samson lunge

10 meter bear crawl

10 GHD hip extensions

SKILL

Cross body KB swings

5 x 10

WORKOUT OF THE DAY

20 rounds for time:

1 rope climb

3 deadlift

5 HSPU

RX: (275/185)

55+: (245/165)

Lv2: (315/215)

*Low intensity effort, focusing on heavy lifts and good technique. Every round should feel the same. 30:00 time cap.

Hybrid

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

100 calorie assault/echo bike for time

Thursday 8/28

WARM UP

800 meter run

3 rounds:

10 ring rows

10 kip swings

10 snatch pulls

10 Sots press

SKILL

Snatch + hang snatch

*10:00 build to heavy

WORKOUT OF THE DAY

3 rounds for time:

400 meter run

21 chest to bar

12 thruster

RX: (115/75)

55+: (95/65)

Lv2: (135/95)

*This will be a high intensity effort. Coach athletes to be conservative on the run and reckless on the thrusters. They should not be dropping the bar more than once per round, if at all. 12:00 time cap.

Hybrid

SKILL

Strict pull up (with band if necessary)

5 x 5

WORKOUT

20:00 AMRAP:

20 alternating box step overs

20 Russian KB swing

20 meter backwards bear crawl