Workouts

Wednesday 10/1

WARM UP

3 rounds:

10 push ups

10 ring rows

10 meter reverse bear crawl

SKILL

EMOM 10:00:

1 rope climb

WORKOUT OF THE DAY

EMOTM 20:00:

1) 10 bench press

2) 10 double KB bent row

3) 10 box jumps

4) 10 double KB split squats each leg

RX: (185/125) (24kg/16kg) (24/20)

55+: (155/105) (24kg/16kg) (24/20)

Lv2: (225/155) (32kg/24kg) (30/24)

*Adjust targets as needed. Score total reps completed.

Hybrid

SKILL

Strict press

5 x 5

WORKOUT

“Death by bike”

*Complete 1 calorie in minute 1, 2 calories in minutes 2, etc until failure to complete.

Tuesday 9/30

WARM UP

3 x rolling 100 meter row

*Every meter +/- target equals 3 kip swings and 3 burpees

SKILL

Snatch pull + hang squat snatch

*Build to heavy

WORKOUT OF THE DAY

For time with partner:

1000 meter row (shared)

30 synchro toes to bar

1000 meter row (shared)

30 power snatch (shared)

1000 meter row (shared)

30 synchro pull ups

1000 meter row (shared)

30 power cleans (shared)

RX: (135/95) (185/125)

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

Lv2: (155/105) (205/135)

*30:00 time cap.

Hybrid

SKILL

Deadlift

5 x 5

WORKOUT

5 x 100 meter heavy sled push

*Rest 3:00 between efforts

Monday 9/29

WARM UP

5:00 single unders

3 rounds:

10 good mornings

10 meter walking lunge

10 hip bridges

SKILL

Cross body KB swings

3 x 20

WORKOUT OF THE DAY

5 rounds for time:

10 deadlift

50 double unders

RX: (225/155)

55+: (185/125)

Lv2: (275/185)

*High intensity stimulus. Coach athletes to hold unbroken deadlifts and keep transitions short. Scale to 50 single unders. 10:00 time cap.

Hybrid

SKILL

Back squat

5 x 5

WORKOUT

4 rounds for time:

500 meter ski

20 wall ball

5 wall walks

*30:00 time cap.

Rx 70 Min Time Cap

3 Rounds of

200m Run
20 Deadlifts 95/65
20 Wall Balls
400m Run
15 Ring Rows
15 Push Ups
600m Run
10 STO 95/65
10 Reverse Lunges 95/65
800m Run

After Round 1 – 2k Row
After Round 2 – 2K Ski
After Round 3 – 3 Mile Bike

Saturday 9/27

WARM UP

For completion:

10 wall ball

10 sumo high pull

10 box jumps

10 push press

10 calorie row

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

“Fight Gone Bad”

3 x 5:00 rounds for max reps:

1:00 wall ball (20/14)

1:00 sumo deadlift high pull (75/55)

1:00 box jump (20 inches)

1:00 push press (75/55)

1:00 row for calories

*Rest 1:00 between rounds.

Friday 9/26

WARM UP

5:00 shoulder mobility

3 rounds:

5 snatch pull

5 snatch grip bent row

5 snatch grip push press

5 overhead squat

SKILL

Snatch balance

5 x 3

*Build towards opening weight for workout

WORKOUT OF THE DAY

E2MOM 20:00:

2 hang squat snatches

*Build to heavy. Score heaviest successful double.

Hybrid

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

EMOM 20:00:

1) 10 ring rows

2) 10 toes to rings

3) 20 alternating Cossack squat

4) 20 abmat situps

*Adjust targets as necessary. Score total reps completed.