Workouts

Monday 2/23

WARM UP

3 rounds:

10 standing calf raises

10 meter toy soldiers

10 GSITW

-Then-

400 meter run

-Then-

3 rounds:

10 kip swings

10 air squats

SKILL

Bench/floor press

5 x 5

WORKOUT OF THE DAY

20:00 AMRAP:

400 meter run

8 pull ups

8 toes to bar

400 meter run

8 double DB thrusters

8 double DB squats

RX: (50/35)

55+: (40/30)

*Endurance effort. Coach athletes to pace the run like a 5k and try to do all DB and bar work unbroken. Each full round is 112 reps. Score total reps.

Foundations(X)

SKILL

Deadlift 5 x 5

WORKOUT

EMOM 20:00:

1) 11 ring rows

2) 11 burpee box jump over

3) 11 push ups

4) 11 lunge jumps

*Add 1 rep each round per exercise. So second round through is 12 each, then 13 each, etc. Final round should be 15 each. Score total reps completed.

Rx 50 Min AMRAP

800m Run
15 Goblet Squats 24kg/16kg
15 Kb Swings 24kg/16kg
15 Push Ups
15 Ring Rows
15 Box Step Overs
500m Row

Rx 35 Min AMRAP

400m Run
10 Goblet Squats 24kg/16kg
10 Kb Swings 24kg/16kg
10 Push Ups
10 Ring Rows
10 Box Step Overs
250m Row

Saturday 2/21

WARM UP

5:00 bike

3 rounds:

10 cat & cows

10 good mornings

10 ring rows

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

For time in teams of 3, partition any way:

270 calorie assault/echo bike

90 deadlifts

30 rope climbs

RX: (225/155)

*All three athletes may work at a time, but they can’t be doing the same movement at the same time. Strategize the best method to complete the work as a team. 20:00 time cap.

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.