Workouts

Monday 10/13

WARM UP

3 rounds:

10 calorie row

10 push ups

10 abmat situps

10 kip swings

SKILL

Bar muscle up drills

*10:00 coach’s choice for practice

WORKOUT OF THE DAY

20:00 AMRAP

7 rounds of 2:00 work/1:00 rest

40-30-20-10

Calorie row

Burpee over rower

Toes to bar

Hybrid

SKILL

Front squat

5 x 5

WORKOUT

20:00 AMRAP:

10 wall ball

10 burpees over medball

*Add 1 rep per exercise per round. Score total reps completed.

Saturday 10/11

WARM UP

3 rounds:

10 good mornings

10 push ups

10 GHD hip extensions

10 ring swings

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

10 rounds, building to heaviest load:

1 deadlift

2 ring muscle ups

*Substitute alternate gymnastic movement for RMU if necessary. Score heaviest lift.

Friday 10/10

WARM UP

TBD

SKILL

TBD

WORKOUT OF THE DAY

What the Fitness Part 2

Thursday 10/9

WARM UP

10:00 rock-paper-scissor WAR

SKILL

5:00 jump rope skills practice

5:00 handstand push up technique

WORKOUT OF THE DAY

2 rounds for time:

10 HSPU

20 front rack lunges (single DB)

100 double unders

-1:00 rest-

100 double unders

20 overhead lunges (single DB)

10 HSPU

*Rest 3:00 between rounds. This is a repeated sprint stimulus. Coach athletes to push for unbroken double unders and HSPU if possible. Scale to 300 single unders. 18:00 time cap.

Hybrid

SKILL

Strict press

5 x 5

WORKOUT

4 rounds for time:

500 meter ski

-1:00 rest-

500 meter row

-1:00 rest-

*Score total time to complete.

Wednesday 10/8

WARM UP

3 rounds:

20 calorie row

10 Russian kb swings

10 kip swings

SKILL

Barbell bent row

5 x 8

WORKOUT OF THE DAY

Part A)

3 rds for time:

25 hang snatch

15 toes to bar

Then

Part B)

5:00 AMRAP calorie row

RX: (75/55)

*1:1 rest after each completed round of the couplet. After 3rd rest interval go into part B. Score separately.

Hybrid

SKILL

Back squat

5 x 5

WORKOUT

“Death by 2 KBS”

*Every minute on the minute until failure to complete, perform 2 additional American kb swings.

Tuesday 10/7

WARM UP

For completion:

400 meter run

10 kip swings

10 air squats

10 kicks to handstand

SKILL

Handstand shoulder taps

*5:00 practice

WORKOUT OF THE DAY

3 rounds for time with partner:

2 x 400 meter run

30 pull up

60 push up

90 air squat

*Each partner runs a 400 meter, but they share the pull ups, push ups, and squats. 35:00 time cap.