WARM UP
10:00 handball
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time with partner:
800 meter sled push
100 toes to rings
100 kb swings
*Partition any way.
Workouts
Friday 12/8
WARM UP
3 rounds:
10 good mornings
10 ring rows
10 kicks to handstand
SKILL
Handstand walking
*10:00 practice
WORKOUT OF THE DAY
5 rounds for time:
7 deadlift
14 pull ups
RX: (225/155)
FOUNDATIONS (X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
For time with partner:
1 mile sandbag carry
*One person carries at a time.
Thursday 12/7
WARM UP
3 rounds:
5 snatch grip deadlift
5 hang power snatch
5 snatch balance
5 oh squat
SKILL
EMOTM 15:00:
5 air squats
1 snatch
*Build to heavy.
WORKOUT OF THE DAY
10:00 AMRAP:
2 power clean
2 shoulder to overhead
2 bar facing burpee
RX: (135/95)
55+: (115/75)
*Add 2 reps per exercise per round. Score total reps.
FOUNDATIONS (X)
SKILL
Kipping pull up technique
*10:00 practice
WORKOUT
20:00 AMRAP:
400 meter run
20 calorie ski
20 deck squats
20 push press
Wednesday 12/6
WARM UP
3 rounds:
10 meter walking lunge
10 push ups
10 calorie row
SKILL
Bulgarian split squat
5 x 8 each leg
WORKOUT OF THE DAY
EMOTM 24:00:
-
200 meter row
-
10 bench/floor press
-
AMRAP hang DB snatch (alternating)
RX: (185/125) (50/35)
55+: (155/105) (40/30)
Lv2: (225/155) (70/50)
*Start on any station. Score total reps.
FOUNDATIONS (X)
SKILL
Deadlift technique
5 x 5
WORKOUT
3 rounds for time:
30 calorie bike
20 meter broad jump
10 wall walks
Tuesday 12/5
WARM UP
5:00 single unders
3 rounds:
10 hanging shrugs
10 kip swings
10 front squats
SKILL
EMOTM 10:00:
30 double unders
WORKOUT OF THE DAY
9 rounds for time:
8 thrusters
4 bar muscle ups
RX: (155/105)
55+: (135/95)
Lv2: (185/125)
*Athletes must rest 1:00 after round 3 and after round 6. 20:00 time cap.
FOUNDATIONS (X)
SKILL
Overhead squat technique
5 x 5
WORKOUT
“Death by jumping lunge”
Perform an additional repetition every minute until failure to complete.
Monday 12/4
WARM UP
For completion:
200 meter run
10 wall ball
10 kip swings
10 air squats
10 box step ups
SKILL
N/A
WORKOUT OF THE DAY
40:00 AMRAP:
800 meter run
20 wall ball
20 toes to bar
400 meter run
20 goblet squats
20 push ups
200 meter farmer carry
20 abmat situps
20 box jump overs
RX: (20/14) (24kg/16kg) (24/20)
*260 reps per completed round. Score total reps.