Workouts

Monday 1/29

WARM UP
EMOTM 5:00
10 burpees

3 rounds:
10 front squat
10 push press
3 rope climb to standing

SKILL
Build to heavy:
Clean + front squat + hang clean + jerk
*For this complex, reps must be unbroken and athletes must separate clean from front squat.

WORKOUT OF THE DAY
11:00 AMRAP with partner:
3 rope climbs
9 handstand push ups
3 bar facing burpees

*Alternate partners each round. Burpee reps go up by 3 each round. Scale HSPU to abmat or piked pushups. Score total reps.

Foundations(X)

SKILL
Deadlift technique
5 x 5

WORKOUT
5 rounds for time:
500 meter ski
100 meter farmers carry

*25:00 time cap.

Saturday 1/27

WARM UP
10:00 handball

SKILL
Athlete choice
*10:00 practice

WORKOUT OF THE DAY
For time:
50 bench/floor press
50 American kb swings
50 toes to bar
50 calorie ski

RX: (135/95) (24kg/16kg)
55+: (115/75) (16kg/12kg)
Lv2: (185/125) (32kg/24kg)

Friday 1/26

WARM UP
3 rounds:
10 ring swings
10 meter broad jump
10 sots press

SKILL
Overhead squat
5 x 5

WORKOUT OF THE DAY
“Quicksand”

For time:
300 feet broad jump (25′ sections)
20 overhead squats
10 ring muscle ups
20 overhead squats
300 feet broad jump

ELITE/RX/35-49: (115/75)
16-17/50+: (95/65)
14-15: (75/55)
INTERMEDIATE: (95/65) ring dips
SCALED/NOVICE: (75/55) ring pull ups

Thursday 1/25

WARM UP
EMOTM 5:00:
:30 partner 1 mirror drill
:30 partner 2 mirror drill

3 rounds:
10 meter toy soldier
10 alternating sprinters lunge with rotation

SKILL
Dball/sandbag over shoulder
5 x 3, building to heaviest

WORKOUT OF THE DAY
For time with partner:
Partner 1:
21-15-9
Alternating DB snatch
Wall ball
Partner 2:
Max calorie bike

RX: (50/35)
55+: (40/30)

*Both partners work simultaneously until partner 1 has finished the couplet. Then they switch. Score is time when partner 2 finishes the couplet. Every calorie on the bike is worth -1 second off the finish time.

Foundations(X)

SKILL
Strict press
5 x 5
WORKOUT
20:00 AMRAP:
400 meter run
10 box jumps
10 Russian kb swings
10 ring rows

Wednesday 1/24

WARM UP
3 x rolling 100 meter row
*Every meter +/- target equals 2 burpees. If athlete hits target, coach does the burpees

SKILL
Ring muscle up drills
*10:00 practice

WORKOUT OF THE DAY
“Aerobic Ladder”
EMOTM 6:00:
Odd: 16/12 calorie row
Even: 8 burpees over rower
EMOTM 6:00:
Odd: 16/12 calorie row
Even: 10 burpees over rower
EMOTM 6:00:
Odd: 20/15 calorie row
Even: 12 burpees over rower
EMOTM 6:00:
Odd: 20/15 calorie row
Even: 14 burpees over rower
EMOTM 6:00:
Odd: 24/18 calorie row
Even: 16 burpees over rower

*Workout is over when you can no longer complete the required work within the minute. You will get credit for reps/calories performed within that minute.  Stepping over the rower is permitted.

Tuesday 1/23

WARM UP
800 meter run
3 rounds:
10 deadlift
10 front squats
10 push press

SKILL
Front squat
5 x 3

WORKOUT OF THE DAY
E2MOTM 20:00:
200 meter run
3 deadlift
2 hang squat clean
1 jerk

*Complex must be unbroken. Score heaviest lift.

Foundations(X)

SKILL
Deadlift technique
5 x 5
WORKOUT
Complete 8 tabata rounds per exercise:
Goblet squat
Push ups
Jump rope
Abmat situps