Workouts

Saturday 5/9

WARM UP
3 rounds:
10 ring swings
10 ring dips
10 front squats
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
“NorKalsu (revised)”
EMOM 20:00:
2 ring muscle ups
AMRAP thrusters until 100
RX: (135/95)
*If time capped, score total reps completed.

Friday 5/8

WARM UP
3 rounds:
10 meter toy soldiers
10 meter broad jump
10 ring swings
SKILL
Ring muscle up/ring dip cycling
5 x (1-5)
*Substitute jumping ring muscle ups or banded dips if needed. Rest 1:30 between efforts. Encourage athletes to go for multiple reps, even if 2nd is a fail. The goal is to build consistency on bigger sets each week.
WORKOUT OF THE DAY
20:00 AMRAP:
200 meter kb carry (any way)
10 Russian swings
10 American swings
RX: (24kg/16kg)
*Endurance effort. Coach athletes to set a conservative pace and try to find a comfortable rhythm on the carries. Score total reps completed.

Thursday 5/7

WARM UP
5:00 quadrapedal movement
3 rounds:
10 Sots press
10 hollow rocks
10 good mornings
10 calorie bike
SKILL
EMOM 10:00:
ODD: forward HS walk
EVEN: backward HS walk
*Athletes can use wall as their starting point for either skill. Scale to 10 shoulder taps per minute.
WORKOUT OF THE DAY
2:00 AMRAP snatch
1:00 rest
2:00 AMRAP bar facing burpees
1:00 rest
2:00 AMRAP clean and jerk
1:00 rest
2:00 AMRAP toes to bar
1:00 rest
2:00 AMRAP deadlift
1:00 rest
2:00 AMRAP calorie bike
RX: (135/95)
*Emphasis on movement economy. Stress efficiency over speed, and eliminate dead time as much as possible. Score total reps completed.

Foundations(X)

SKILL
Strict press
5 x 5
WORKOUT
5 rounds for time:
100 meter sled push
200 meter run
100 meter farmer carry
200 meter run
*30:00 time cap.

Wednesday 5/6

WARM UP
5:00 bike or ski
EMOM 5:00:
:30 wall facing squat therapy
SKILL
Barbell prep and mobility
-Athlete choice
WORKOUT OF THE DAY
E3MOM 24:00:
0-15:00:
High hang snatch + mid hang snatch + low hang squat snatch
15-24:00:
5 snatch grip deadlifts @ 120% of heaviest complex weight
Then…
3 rounds for completion:
10 barbell Bulgarian split squats each leg
10 DB rows each arm
10 snatch grip push press (behind neck)
*Increase loading by 5-10lbs from previous week on snatch complex.

Foundations(X)

SKILL
Deadlift
5 x 5
WORKOUT
Complete 8 Tabata rounds for each exercise:
Box jump overs
Alternating DB snatch
Lateral ski hops
Single arm DB thrusters
*Score lowest scoring round for each exercise.

Tuesday 5/5

WARM UP
For completion, partition any way:
400 meter run
20 air squats
10 inch worm push ups
20 ring rows
SKILL
N/A
WORKOUT OF THE DAY
“Murph Prep”
E4MOM 40:00:
Buy in with 400 meter run. Use remaining time to chip away at
75 pull ups
150 push ups
300 air squats
*Partition any way. Score total reps completed.

Monday 5/4

WARM UP
3 rounds against a 10:00 clock:
10 calorie bike
10 meter lunge and twist
10 barbell front squats
10 kip swings
5:00 mobility
-quads and ankles
SKILL
E3MOM 24:00
0-15:00:
2 squat cleans, building to heavy
15-24:00:
3 front squat @ heaviest clean weight
*Increase loading by 5-10lb from previous week on top set of cleans.
WORKOUT OF THE DAY
For time with partner:
20 synchro wall balls
10 bar muscle ups (shared)
20 synchro wall balls
8 bar muscle ups (shared)
20 synchro wall balls
6 bar muscle ups (shared)
20 synchro wall balls
4 bar muscle ups
*Sprint stimulus. Coach athletes to go unbroken on wall balls if possible and alternate who leads on the gymnastics. Scale to hardest version of pull up. 12:00 time cap.

Foundations(X)

SKILL
Back squat
5 x 5
WORKOUT
E5MOM 30:00:
20 calorie row
20 calorie bike
20 calorie ski
*Score total reps completed. Rest remaining time in the working window.
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