Workouts

Friday 10/17

WARM UP

5:00 single unders

3 rounds:

2 wall walk

10 ring rows

SKILL

10:00 handstand practice

Optional challenge:

10 handstand shoulder taps

5 meter handstand walk

1 pirouette

5 meter handstand walk

WORKOUT OF THE DAY

EMOM 20:00:

1) 15 pull ups

2) 15 GHD/abmat situps

3) 15 HSPU

4) 55 double unders

*Athletes can start on different stations. Score total reps completed.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

10 rounds for time:

400 meter run

100 meter sled push

*40:00 time cap.

Thursday 10/16

WARM UP

3 rounds:

3 rope climbs to standing

10 push ups

10 step ups

SKILL

Bench press eccentrics

5 x 3 w/ 6 second eccentric

*Use spotters to reset the bar each rep.

WORKOUT OF THE DAY

30:00 AMRAP:

800 meter run

20 alternating single DB box step overs

4 rope climbs

RX: (50/35)

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

For time with partner:

400 meter DB walking lunge

*Non working partner must do an “out and back” run to turnaround point or back to the gym (whichever is further). Rotate after each completed run.

Wednesday 10/15

WARM UP

For completion:

2:00 ski

2:00 row

2:00 bike

10 hip bridges

10 good mornings

SKILL

Deadlift

4 x 8

WORKOUT OF THE DAY

“Acid Bath”

500 meter ski

500 meter row

1000 meter C2 bike

*High intensity stimulus. Coach athletes to go hard on the ski, manage the row, and sprint the bike. 8:00 time cap.

Tuesday 10/14

WARM UP

3 rounds:

10 muscle cleans

10 front squats

10 strict press

SKILL

Push press

5 x 3

*Coach athletes that this should feel like the top of their thruster

WORKOUT OF THE DAY

E2MOM until failure to complete:

Squat clean + hang squat clean + thruster

RX: (75)

55+: (55)

Lv2: (105)

*Male athletes must add 10lb each round. Female athletes must add 5lb each round. Score heaviest successful complex. 30:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

3 rounds for time:

20 calorie assault/echo bike

20 abmat situp

20 GHD hip extensions

20 box jumps

*30:00 time cap.

Monday 10/13

WARM UP

3 rounds:

10 calorie row

10 push ups

10 abmat situps

10 kip swings

SKILL

Bar muscle up drills

*10:00 coach’s choice for practice

WORKOUT OF THE DAY

20:00 AMRAP

7 rounds of 2:00 work/1:00 rest

40-30-20-10

Calorie row

Burpee over rower

Toes to bar

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

20:00 AMRAP:

10 wall ball

10 burpees over medball

*Add 1 rep per exercise per round. Score total reps completed.

Saturday 10/11

WARM UP

3 rounds:

10 good mornings

10 push ups

10 GHD hip extensions

10 ring swings

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

10 rounds, building to heaviest load:

1 deadlift

2 ring muscle ups

*Substitute alternate gymnastic movement for RMU if necessary. Score heaviest lift.