Workouts

Wednesday 5/27

WARM UP
EMOM 5:00:
:10 assault bike sprint
3 rounds:
:30 air squat hold
10 kip swings
10 hollow rocks
SKILL
E2MOM 10:00:
4 back squat @ 75% 1RM
*All working sets should be at same weight.
WORKOUT OF THE DAY
For total reps:
8 toes to bar
8 calorie Assault bike
16 alternating DB snatch
2:00 work
-2:00 rest-
4:00 work
-4:00 rest-
8:00 work
RX: (50/35)
55+: (40/30)
Lv2: (70/50)
*Athletes should attack each round with a different pace and pick up where they left off the round before. Score total reps completed.

Foundations(X)

SKILL
Push press
5 x 5
WORKOUT
20:00 AMRAP:
10 alternating reverse lunge wall ball
10 burpee broad jumps
200 meter run
*Score total reps completed.

Tuesday 5/26

WARM UP
3 rounds:
10 calorie ski
10 calorie bike
10 calorie row
SKILL
EMOM 12:00:
1) 5 tempo deadlifts (3 second eccentric)
2) 10 V-ups
3) 10 single arm row each side
4) Rest
WORKOUT OF THE DAY
For time with partner:
5 mile assault bike
5k row
5k ski
*Only one athlete works at a time. Must be completed in order, rotate athletes as needed.

Sunday 5/24

75 Min time Cap
w/partner
Run Together /
Work Shared


1000m Run
100m Walking Lunges 45 lb
1000m Run
100 Squats w/kb 24/16
1000m Run
3k Row
1000m run
100 Push Press 75/55
1000m run
100m burpee broad jumps
1000m Run
150 ring rows
1000m row
2k ski
1000m run
150 sit-ups w/med-ball
1000m run
150 Wall Balls

Saturday 5/23

WARM UP
3 rounds:
10 ring swings
10 piked pushups
10 good mornings
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
“Nate”
20:00 AMRAP:
2 ring muscle ups
4 handstand push ups
8 KB swings
RX: (32kg/24kg)
*Team option is to alternate completed rounds. Score total reps completed.

Friday 5/22

WARM UP
10:00 handball
SKILL
Mobility and barbell prep
*10:00
WORKOUT OF THE DAY
EMOM 30:00:
0-15:00:
1 snatch
15-30:00:
1 clean and jerk
*Build weight during each 15:00 segment. If athletes need to take a minute off to recover, that is fine. Score heaviest load for each movement.

Foundations(X)

SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
For time:
100 meter sled push
10 toes to bar
200 meter sled push
20 toes to bar
300 meter sled push
30 toes to bar
200 meter sled push
20 toes to bar
100 meter sled push
10 toes to bar
*Scale T2B to straight leg raises. Encourage athletes to maintain kipping rhythm throughout the movement. 30:00 time cap.
  2. 1
  3. 2
  4. 3
  5. 4
  6. 5
  7. 6
  8. 7
  9. 8
  10. 9
  11. 10
  12. ...
  13. 143