Workouts

Friday 8/21

WARM UP

5:00 skipping rope

5:00 roll calves and quads

SKILL

EMOM 10:00:

1) 10 crossovers + 20 double unders

2) 1 rope climb

WORKOUT OF THE DAY

“Death by 2 calorie Acid Bath”

EMOM 30:00:

1) 2 calorie ski

2) 2 calorie row

3) 2 calorie bike

*Increase calories by 2 every 3 rounds or each time you return to a specific machine. Score total reps completed.

Thursday 8/20

WARM UP

EMOM 10:00:

1) 10 Sots press

2) 10 ring rows

SKILL

EMOM 10:00:

3 x 1.5 overhead squat

*Progress weight from previous week

WORKOUT OF THE DAY

15:00 AMRAP:

2-4-6-8-10…

Power clean

RX: (155/105)

55+: (135/95)

Lv2: (205/135)

*Athletes must perform 1 rounds of “Cindy” (5 pull up, 10 pushup, 15 air squat) between each set of power cleans. Score total reps completed.

Hybrid

SKILL

Deadlift

5 x 5

WORKOUT

21-15-9-15-21-15-9

DB thruster

Abmat situp

GHD hip extension

*20:00 time cap.

Wednesday 8/19

WARM UP

3 rounds:

10 meter toy soldiers

10 hip bridges

10 kip swings

10 meter broad jumps

SKILL

Tempo deadlift

5 x 3 with 5 second eccentric

*Build to heavy.

WORKOUT OF THE DAY

For time:

21-15-9

Alternating DB snatch

Toes to bar

21-15-9

Wall balls

Box jump overs

400 meter burden run

(must carry wall ball and DB)

RX: (50/35) (20/14) (24/20)

55+: (40/30) (20/14) (24/20)

Lv2: (70/50) (30/20) (30/24)

*Athletes must work for 3:00 and rest for 1:00 during parts 1 and 2. Once they begin the burden carry they do not need to rest.

Hybrid

SKILL

Back squat

5 x 5

WORKOUT

For time:

5 x 500m row

*Rest 1:00 between intervals.

Tuesday 8/18

WARM UP

For completion:

200 meter run

10 calorie bike

10 ring swings

10 ring dips

SKILL

10 rounds for completion:

10 calorie assault bike

5 ring muscle ups

*Adjust RMU to ring dips and progress number from previous week.

WORKOUT OF THE DAY

25:00 AMRAP:

200 meter run

100 meter lunge

200 meter run

100 meter broad jump

20 burpees

*Score total rounds completed.

Monday 8/17

WARM UP

2 rounds:

10 meter bear crawl

10 push ups

10 air squats

Then

2 rounds:

5 snatch pulls

5 muscle snatches

50 oh squats

SKILL

Accumulate 100 handstand shoulder taps

*Athletes can use wall or do these free standing

WORKOUT OF THE DAY

E2MOM 30:00:

1) 3 front squats + 12 pull ups

2) 5 strict press + 10 clapping push ups

3) 2 high hang snatch + 2 mid lang snatch + 2 low hang snatch

*Build the weight on all movements over the course of 5 rounds. Score all 3 barbells.

Hybrid

SKILL

Push press

5 x 5

WORKOUT

20:00 AMRAP:

500 meter ski

200 meter farmers carry

*Score total rounds + reps

70 Min AMRAP

800m Run
5m Goblet Walking Lunges 24/16 kg
3 Wall Balls 14/10
100m Row
50m Sled Push 225/180

After each round add
5m Walking Lunge
3 Wall Balls
100m Row

Run and Sled push stays the same

Sled should be pushed outside
Athletes encouraged to use the same weight that they would use in the Nor Cal HYBRID for walking lunge and wall balls