Workouts

Monday 9/14

WARM UP

5:00 bike

3 rounds:

10 meter toe walk

10 meter heel walk

10 meter toy soldiers

10 front squats

SKILL

Footwork and agility

*10:00 speed ladder/cone drills

WORKOUT OF THE DAY

EMOM 20:00:

1 squat clean

*Build to 1RM for the day.

Hybrid

SKILL

Back squat

5 x 5

WORKOUT

E2MOM 20:00:

10 push ups

200 meter run

Sunday 9/13

50 Min AMRAP

600m Run
10 Push-ups
500m Ski
15 Air Squats
500m Row
20 Ring Rows
1 Mile C2 Bike

Friday 9/11

WARM UP

3 rounds:

10 meter toy soldiers

10 ring swings

10 goblet squats

SKILL

Back squat

5 x 5

WORKOUT OF THE DAY

18-14-10 alternating DB squat snatches

9-7-5 ring muscle ups

RX: (50/35)

55+: (40/30)

Lv2: (70/50)

Hybrid

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

3 rounds:

800 meter run

20 box jump overs

20 toes to bar

*22:00 time cap.

Thursday 9/10

WARM UP

5:00 empty sled push

5:00 mobility

-posterior chain

-lats

SKILL

EMOM 10:00:

1 rope climb

*Emphasize technique. Higher skill athletes can do legless.

WORKOUT OF THE DAY

4 rounds for time:

100 meter sled sprint

400 meter run

-Rest 2:00-

RX: (3×45/2×45)

*Score total time to complete 4 rounds.

Wednesday 9/9

WARM UP

5:00 bike

3 rounds:

10 PVC pass thrus

5 snatch grip deadlifts

5 Sots presses

SKILL

EMOM 10:00:

1 snatch pull + 1 hang snatch + 1 oh squat

*Build weight from previous week.

WORKOUT OF THE DAY

For time:

75/55 calorie assault/echo bike

75 snatches

With partner:

5 rounds for time, alternating completed rounds:

12/9 calorie assault/echo bike

21-18-15-9-12-9 snatches

Team of 3:

For time:

175/155 calorie assault/echo bike

225 snatches

*Teammates must rotate every 15 snatches.

RX: (75/55)

Hybrid

SKILL

Push press

5 x 5

WORKOUT

5 x 500 meter row

*Rest 1:00 between efforts. Score total time

Tuesday 9/8

WARM UP

3 x rolling 300 meter rows

*Every meter +/- target equals 2 deadlift and 2 strict press

SKILL

EMOM 10:00

2 handstand shoulder taps

*Add 2 reps each minute. Progress starting number from previous week.

WORKOUT OF THE DAY

Happy 60th Coach Lou-Ann!

60 calorie row

60 deadlift

60 hang clean

60 jerk

60 calorie row

RX: (95/65)

55+: (75/55)

Lv2: (115/75)

*Coach athletes to start with smart sets on the barbell work. 30:00 time cap.

Hybrid

SKILL

Front squat

5 x 5

WORKOUT

15:00 AMRAP:

2 wall balls

2 medball lunges

2 burpee broad jumps

*Add 2 reps per round per exercise. Score total work completed.