Workouts

Monday 3/10

WARM UP
3 rounds:
10 cat & cow
10 hip bridges
10 rings swings
10 air squats
:10 low dip hold
SKILL
EMOTM 10:00:
1 skin the cat + 1 ring muscle up
WORKOUT OF THE DAY
12:00 AMRAP:
3 wall ball
1 snatch
RX: (115/75)
55+: (95/65)
Lv2: (155/105)
*Add 3 wall ball and 1 snatch every round. Score total reps completed.

Hybrid

SKILL
Back squat
5 x 5
WORKOUT
For time with partner:
400 meter sandbag carry
400 meter farmer carry (24kg/16kg)
400 meter single arm overhead carry (24kg/16kg)
400 meter sled push (90/45)
*Must be completed in order/cannot be partitioned. Partners alternate working and resting, but must travel together. 30:00 time cap.

Sunday 3/9

80 Min Time Cap
W/Partner

800m Run
100 Deadlifts 95/65
800m Run
400m Farmers Carry 24/16
800m Run
2k Row
800m Run
100 Wall Balls 20/14
800m Run
Should to Overhead 95/65
800m Run
100 sit ups W/Med Ball
800m Run
100 Cal Bike

Run together
Work Shared

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.

Hybrid

SKILL
Deadlift
5 x 5
WORKOUT
5k row for time
  2. 1
  3. ...
  4. 75
  5. 76
  6. 77
  7. 78
  8. 79
  9. 80
  10. 81
  11. ...
  12. 150