Workouts

Saturday 2/14

WARM UP

3 rounds:

1:00 jump rope

10 alternating bird dogs

10 air squats

3 rope climbs to standing

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

27-21-15-9

Ski erg

Deadlift

RX: (225/155)

55+: (185/125)

*High intensity effort. Push athletes to rest as little as possible between sets of deadlifts and set a fast pace on the ski.

Friday 2/13

WARM UP

5:00 quadrapedal movement

3 rounds:

10 calorie row

10 wall ball

SKILL

EMOM 10:00:

3 wall walks

*Focus on taking the fewest steps possible. Maximize rest time between sets.

WORKOUT OF THE DAY

“No Easy Way Down” – WZA #1

40/32 calorie row

40 wall balls

4 rope climbs

30/24 calorie row

30 wall balls

3 rope climbs

20/16 calorie row

20 wall balls

2 rope climbs

10/8 calorie row

10 wall balls

1 rope climb

RX: (20/14)

Lv2: (30/20) Legless RC

*Endurance stimulus. Athletes need to set a conservative pace and try to maintain for the duration of the workout. 25:00 time cap.

Thursday 2/12

WARM UP

2 rounds:

10 cat and cow

1:00 foam roll lats

1:00 Samson lunge

3 rounds:

10 ring swings

10 good mornings

10 burpees

SKILL

EMOM 10:00:

1-5 ring muscle up OR ring dip

*Athletes can adjust the target number from set to set. Focus on quality repetitions

WORKOUT OF THE DAY

On a 22:00 clock…

5 x 2:00 AMRAP:

10 ground to overhead

10 bar facing burpees

10 toes to bar

-rest 3:00 between rounds-

RX: (95/65)

*Emphasis is on movement economy. Move efficiently and quick, but not at a sprint. Always start on the ground to overhead, and challenge athletes to improve their score each round.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

Complete 8 tabata intervals for each exercise:

Wall balls

Burpees

Abmat situps

Ice skaters

*Score lowest set for each exercise.

Wednesday 2/11

WARM UP

400 meter easy run

500 meter easy row

2 rounds:

10 dying bugs

10 KB deadlift

10 push ups

2 rounds:

10 hanging shrugs

10 kip swings

10 ring rows

SKILL

EMOM 9:00:

1) 10 strict pull up

2) 20 kipping pull up

3) rest

WORKOUT OF THE DAY

3 rounds for time:

400 meter run

21 kb swings

12 calorie row

RX: (24kg/16kg)

*Coach athletes to run at about 80% pace and do KB swings unbroken. Heart rate should be high but not a sprint. 12:00 time cap.

Tuesday 2/10

WARM UP

10:00 dodgeball with “Doctor”

*When athletes are hit with a ball they are frozen in an air squat for for as long as they can hold. Each team has one designated doctor who can unfreeze team members. Once unfrozen they are back in the game. If athlete stands up they are out. If the doctor is hit, they are also out. First team to eliminate all opposition wins.

SKILL

E2MOM 10:00:

Power clean + hang squat clean + front squat + jerk

*Build to heavy.

WORKOUT OF THE DAY

E4MOM 20:00:

5 bench press

10 KB row right

10 KB row left

10 KB Bulgarian split squat right

10 KB Bulgarian split squat left

RX: (185/125) (24kg/16kg)

55+: (155/105) (24kg/16kg)

Lv2: (225/155) (32kg/24kg)

*Push for heavier weight on the bench press. For split squats, hold KB in left hand if right leg is forward and vice versa. Coach athletes to pause at the top of each squat to make sure they fully extend. Score total reps completed.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

5 x 500 meter row

-rest 1:00 between intervals-

*Score total time.

Monday 2/9

WARM UP

5:00 bike

3 rounds:

10 banded press + pull apart

10 GSITW

10 meter OH walking lunge w/PVC

10 meter slow bear crawl

SKILL

3 x 50 meter heavy sled push

*Challenge athletes to load the sleds as heavy as they can.

WORKOUT OF THE DAY

For time:

200 meter sandbag carry

5 hang DB snatch right

5 hang DB snatch left

10 hang DB snatch right

10 hang DB snatch left

15 hang DB snatch right

15 hang DB snatch left

-rest 2:00-

2k C2 bike/1.5 mile assault or Echo bike

RX: (50/35)

Lv2: (70/50)

*Pick heavier sandbags for the carry and challenge athletes to go unbroken on the DB if possible. Should feel sprinty. 15:00 time cap.

Foundations(X)

SKILL

Heavy sled push

3 x 50 meters

WORKOUT

20:00 AMRAP:

200 meter run

10 ring rows

10 double KB box step overs

10 double KB outside body swings (Russian)

*Score total reps completed