RX 60 Min EMOM / SC 42 Min
200m Run / 100m Sc
10 box step over
10 Sit Ups W/Med Ball 20/14
5 RAM Burpees / Devils Press 50/35
10/8 Cal Bike
10 Dball Over shoulder 60/40
Workouts
Saturday 4/26
WARM UP
10:00 handball
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
30:00 to establish:
3RM bench/floor press
7RM deadlift
Friday 4/25
WARM UP
400 meter run
3 rounds:
10 ring rows
10 push ups
:30 squat hold
SKILL
N/A
WORKOUT OF THE DAY
“Whitney Farewell WOD”
10 rounds for time:
200 meter run
10 pull ups
20 push ups
30 air squats
*40:00 time cap. Score total reps completed.
Thursday 4/24
WARM UP
5:00 ski/row
3 rounds:
10 ring swings
10 meter toy soldier
5 wall bridges
SKILL
EMOTM 15:00:
1) 5 sumo deadlift
2) 5 ring muscle ups
3) 15 GHD situps
*Build to heavy
WORKOUT OF THE DAY
1k ski for time
*This is almost a full sprint, similar to an 800 meter run. In the beginning of the race, coach athletes to focus on the strength of their pull rather than the frequency. As they get closer to the finish line, increase the frequency to make up for lack of power. Score total time.
Foundations(X)
SKILL
Double unders
*10:00 practice
WORKOUT
3 rounds for time:
400 meter farmer carry
200 single unders
20 meter broad jump
20 knees to chest
*30:00 time cap.
Wednesday 4/23
WARM UP
3 rounds:
10 handstand shoulder taps
10 front squats
3 rope climb to standing
SKILL
Handstand pirouettes
*10:00 practice
WORKOUT OF THE DAY
20:00 AMRAP:
1 squat clean
1 wall walk
1 squat clean
1 rope climb
RX: (185/125)
55+: (155/105)
Lv2: (225/155)
*Strength endurance stimulus. Challenge athletes to hit weights at 70-90% of their 1RM. Score total reps completed.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
“Jackie”
For time:
1k row
50 empty bar thrusters
30 pull ups
*15:00 time cap.
Tuesday 4/22
WARM UP
5:00 empty sled push
3 rounds:
10 good mornings
10 push ups
10 step ups
SKILL
Sled push relay w/partner:
8 x 100 meter efforts
*Use partner as weight, instead of bumper plates.
WORKOUT OF THE DAY
12:00 AMRAP:
5 DB clean rt
5 DB shoulder to overhead rt
5 DB snatch rt
5 DB clean lt
5 DB shoulder to overhead lt
5 DB snatch lt
10 DB box step overs
RX: (50/35) (24/20)
55+: (40/30) (24/20)
*Movements should be smooth and continuous. Coach athletes to go unbroken as long as possible through the DB complex and to move efficiently over the box. Score total reps completed.
Foundations(X)
SKILL
Front squat
5 x 5
WORKOUT
1 to 10 to 1:
Russian KB swing
Walking lunges
Calorie bike
*18:00 time cap.