Workouts

Saturday 3/8

WARM UP

5:00 sled push

3 rounds:

3 rope climb to stand

10 hanging shrugs

10 kip swings

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

For time with partner:

A) 200 meter farmer carry

B) AMRAP rounds of:

1 rope climb

10 pull ups

50 meter sled push

*Athletes rotate after each round of farmers carry. AMRAP is picked up by new athlete where old athlete left off. Score total reps of AMRAP.

Thursday 3/6

WARM UP

3 rounds:

200 meter row

200 meter ski

10 meter lunge

SKILL

EMOTM 10:00:

5 ring dips with pause at bottom

5 swingset turnovers

WORKOUT OF THE DAY

2 rounds for time:

500 meter row

50 walking lunges

500 meter ski

50 walking lunges

Wednesday 3/5

WARM UP

27 squat drill

3 rounds of 3 position snatch holds

:30 high hang

:30 mid hang

:30 low hang

*Coach athlete posture in each position. High hang should be upright torso and active shoulders. Mid hang should be hip hinged forward and tension in hamstrings. Low hang should be shoulders over bar with hips slightly back and down.

SKILL

Snatch pull + hang snatch + oh squat

5 x (1+1+1)

*Build to medium weight. Emphasis on speed and technique

WORKOUT OF THE DAY

20:00 to establish 5RM back squat

*Score heaviest set.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

5k row for time

Tuesday 3/4

WARM UP

10:00 handball

3 rounds:

1 wall walk

10 kip swings

10 air squats

SKILL

EMOTM 10:00:

1 handstand pirouette

*Have athletes handstand walk a few steps, then attempt to turn 360 degrees and take a few more steps.

WORKOUT OF THE DAY

15:00 AMRAP:

5 burpee box jump over

10 toes to bar

15 wall ball

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

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

*Score total reps completed.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

EMOTM 14:00:

5 devils press

50 single unders

*Score total reps and weight.

Monday 3/3

WARM UP

800 meter run

3 rounds:

3 deadlift

3 jump shrug

3 muscle clean

3 power clean

3 strict press

3 push jerk

SKILL

EMOTM 15:00:

12 deadlift

9 hang clean

6 shoulder to overhead

*Must complete all 3 minutes at the same weight to advance. Build to heaviest weight.

WORKOUT OF THE DAY

For time:

1 mile run

30 bar muscle ups

*Scale BMU to hardest version of a pull up. 20:00 time cap.

Foundations(X)

SKILL

Strict press

5 x 10

WORKOUT

20:00 AMRAP:

30 calorie bike

30 abmat situps

30 kb swings

30 hand release push ups

*Score total reps completed.