Workouts

Saturday 2/28

WARM UP

10:00 handball

SKILL

Back squat

5 x 3

WORKOUT OF THE DAY

For time with partner:

100 box jump overs

50 HSPU

100 double unders

50 devils presses

100 KB swings

50 bar muscle ups

RX: (24/20) (50/35) (24kg/16kg)

*Share work as needed. Only one athlete working at a time. 30:00 time cap.

Friday 2/27

WARM UP

TBD

SKILL

N/A

WORKOUT OF THE DAY

“26.1”

Thursday 2/26

WARM UP

3 x rolling 100 meter row

SKILL

Alternating DB snatch technique

3 x 20

*Focus on transitioning the DB most efficiently

WORKOUT OF THE DAY

5k row for time

*Coach athletes to quicken their pace a little bit every 1000 meter block.

Wednesday 2/25

WARM UP

5:00 bike

3 rounds:

10 ring swings

10 muscle snatch

10 burpees

SKILL

EMOM 10:00:

1-5 RMU or ring dips

*Athlete choice on rep scheme

WORKOUT OF THE DAY

For time:

5 rounds:

10 calorie bike

10 wall balls

-3:00 rest-

5 rounds:

10 snatch

10 bar facing burpees

-3:00 rest-

10 rope climbs

RX: (20/14) (95/65)

55+: (20/14) (75/55)

Lv2: (30/20) (115/75)

*High intensity stimulus. Challenge athletes to sprint each work interval. Score total time. 25:00 time cap.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

15:00 AMRAP:

20 meter burpee broad jump

20 meter sandbag lunge

100 meter farmers carry

*Score total reps completed.

Tuesday 2/24

WARM UP

5:00 ski

3 rounds:

10 dying bugs

10 cat & cows

3 rounds:

5 deadlifts + 5 muscle cleans + 5 push press

SKILL

Build to heavy power clean

*Record heaviest lift

WORKOUT OF THE DAY

EMOM 10:00:

1) 12 deadlift + 9 hang cleans + 6 shoulder to overhead

2) Rest

RX: (155/105)

Lv2: unbroken complex

*Scale the weight as needed. Score total reps completed.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

For time:

1000-800-600-400-200 meter row

1000-800-600-400-200 meter ski

*Complete both 1000 meter distances then move on to 800 meter, etc. 30:00 time cap.

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.