Workouts

Friday 12/5

WARM UP

10:00 rock paper scissor WAR

*Alternate 3 kip swings or 3 burpees to get back in line

SKILL

N/A

WORKOUT OF THE DAY

For time:

100 single DB walking lunges

80 push ups

60 alternating hang DB snatch

40 toes to bar

20 single DB box step overs

40 toes to bar

60 alternating hang DB snatch

80 push ups

100 single DB walking lunges

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

SC: partner WOD

*Endurance stimulus. Conserve energy and break often on pushups & toes to bar. Carry DB anyway on lunges and step overs. 35:00 time cap.

Thursday 12/4

WARM UP

3 rounds:

10 hollow rocks

10 good mornings

10 piked push ups

10 sledge hammer strikes

SKILL

Strict press

2-2-2-2-2

WORKOUT OF THE DAY

“Diane”

21-15-9

Deadlift

Handstand pushups

RX: (225/155)

*Sprint effort. Coach athletes to keep sets big and rest intervals short. 10:00 time cap.

Foundations(X)

SKILL

Strict press

2-2-2-2-2

WORKOUT

20:00 AMRAP:

100 meter farmer carry

400 meter run

20 abmat situps

20 ring rows

*Score total rounds + reps completed.

Wednesday 12/3

WARM UP

3 rounds (hi hang, mid hang, low hang):

3 snatch pull

3 high pull

3 muscle snatch

3 power snatch

3 snatch balance

3 overhead squat

3 squat snatch

SKILL

E2MOTM 10:00:

Snatch pull + mid hang power snatch + hi hang squat snatch

*Build to heavy.

WORKOUT OF THE DAY

3 rounds for time:

21 pull ups

15 overhead squats

9 bar facing burpees

RX: (95/65)

55+: (75/55)

Lv2: (135/95)

*Coach athletes to pace the early rounds to conserve energy. Challenge them to go unbroken on 3rd set of overhead squats if possible. 15:00 time cap.

*12:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

“What a Karen”

50 rounds for time:

Rev lunge wall ball left

Rev lunge wall ball right

Wall ball

RX: (20/14)

Tuesday 12/2

WARM UP

5:00 empty sled push/pull

3 rounds:

10 meter lateral hip circle walk

10 calorie ski

10 meter toy soldier

SKILL

Handstand push up technique

-supine kipping drills

-headstands

WORKOUT OF THE DAY

3 rounds for time:

400 meter run

-1:00 rest-

500 meter ski

-1:00 rest-

200 meter sled push

-1:00 rest-

*Sprint interval effort. Coach athletes to push 90% effort on each leg of the workout and try to hold split times round over round. 30:00 time cap.

Monday 12/1

WARM UP

5:00 bike or row

3 rounds:

10 ring swings

:10 low dip support

10 front squat

SKILL

EMOM 10:00:

1) 1 skin the cat

2) banded shoulder activation

WORKOUT OF THE DAY

EMOM 20:00:

2 ring muscle ups

1 squat clean

RX: (185/125)

55+: (155/105)

Lv2: (225/155)

*Scale ring muscle ups to ring pull ups, dips, or some combination. Adjust order as needed if sharing equipment. Score total reps completed.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

10 rounds for time:

250 meter row

10 burpee broad jumps

*30:00 time cap.

Sunday 11/30

RX 70 Min Time Cap

8 rounds of

800m Run
20m Walking Lunges 45/25
20 Wall Balls
20 Push Ups
20 Cal Bike