Workouts

Friday 2/20

WARM UP

3 rounds:

:30 run in place

:30 bike

10 meter high knees

10 bird dogs

10 push ups

SKILL

N/A

WORKOUT OF THE DAY

For Time:

400 meter run

50 push ups

50 double DB lunges

400 meter run

50 burpees

50 alternating DB snatch

400 meter run

50 box jumps

50 S2oh

400 meter run

50 wall balls

50 double DB outside swings

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

*Endurance effort. Set a steady pace and try to hold onto similar sets for each movement. 40:00 time cap.

Foundations(X)

SKILL

N/A

WORKOUT

For max calories on C2 bike:

2:00 work/2:00 rest

4:00 work/2:00 rest

6:00 work/2:00 rest

8:00 work/2:00 rest

10:00 work

*Score total calories completed.

Thursday 2/19

WARM UP

5:00 mobilize hips and ankles

EMOM 5:00:

5 piked push up

5 goblet squats

SKILL

EMOM 10:00:

1 hang snatch

*Coach athletes to lift from different starting positions based on need and experience. The newer, the athlete the higher the hang. Emphasize hip contact and triple extension at the top of the lift.

WORKOUT OF THE DAY

Back squat

5-5-5-3-3-3-1-1-1

Strict press

5-5-5-3-3-3-1-1-1

*Set up 2 bars and alternate between the two lifts. Score heaviest weight for each. Work in teams, rest as needed between sets.

Wednesday 2/18

WARM UP

2 rounds:

100 meter rolling ski

100 meter rolling row

*Every meter +/- target equals 2 sots press

SKILL

Snatch balance

5 x 2 for quality

WORKOUT OF THE DAY

4 rounds for time with partner:

1k ski

1k row

*Emphasize teamwork and sharing work based on abilities of each athlete. One option is to rotate based on time rather than distance. 30:00 time cap.

Tuesday 2/17

WARM UP

3 rounds:

10 ring swings

10 lunges

:10 ring support

1 wall walk

SKILL

EMOM 10:00:

1 toe to ring + skin the cat + 1 ring muscle up

*Scale to 3 toes to rings or 2 toes to rings + 1 skin the cat.

WORKOUT OF THE DAY

WZA #2

3 RFT:

15 DB bench press

50′ double DB walking lunge

50′ handstand walk

RX: (50/35)

55+: (40/30)

Lv2: (70/50) 100′ HSW

*This is a muscle endurance stimulus, so coach athletes to do their best to conserve energy and not over tense their muscles. DBs must be racked on the shoulders. Scale HSW to 10 wall walks. 12:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

5 rounds each of :30 work/:30 rest for max reps:

Jumping lunges

Inch worm push ups

Russian twists

Crossbody KB swings

*Score total repetitions.

Monday 2/16

WARM UP

3 rounds:

10 supermans

10 hollow rocks

10 hanging shrugs

10 box jumps

SKILL

Handstand pirouettes

*10:00 practice

WORKOUT OF THE DAY

EMOM 15:00:

1) 3 hang power clean + 6 thrusters

2) 3 bar muscle ups + 6 chest to bars

3) 9 burpee box jump overs

RX: (115/75) (24/20)

55+: (95/65) (24/20)

Lv2: (135/95) (30/24)

*All rounds should be unbroken if possible. Score total reps completed.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

20:00 AMRAP:

500 meter row

10 burpees over rower

*Score total meters travelled.

Sunday 2/15

Death By Endurance WOD

E5MOM

RX 400m Run / SC 300m

3 Walking Lunges
2 Cal Bike
1 Burpee Pull Up

Add after each round.

3 Walking Lunges
2 Cal Bike
1 Burpee Pull Up

Go until athletes can not complete work in the 5 minutes