Workouts

Friday 1/9

WARM UP

3 x rolling 100 meter row/bike/ski (1 round each)

*Every meter +/- target equals 3 ring swings and 3 PVC pass throughs

SKILL

Every :90 x 7 rounds:

1 skin the cat

1 ring muscle up

1 forward roll to support

*Complex must be completed unbroken. Scale to low ring skin the cat + low ring transition + ring forward roll + ring dip

WORKOUT OF THE DAY

Death by machine:

1) 12/10 calorie row

2) 1:00 rest

3) 12/10 calorie bike

4) 1:00 rest

5) 12/10 calorie ski

6) 1:00 rest

*Athletes must add 1 calorie each completed round. Continue until athlete fails to complete the required round of work. Score total calories completed.

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

Same as Level 1

Thursday 1/8

WARM UP

5:00 row

2 rounds:

10 good mornings

10 alternating bird dogs

10 banded pull aparts

10 greatest stretch in the world

10 burpees

SKILL

WOD setup and specific warm up

WORKOUT OF THE DAY

NCC QUALIFIER #1

Wednesday 1/7

WARM UP

5:00 ski

5:00 shoulder mobility

*Athletes can divide starting positions for warm up if not enough skiers.

SKILL

EMOM 15:00:

1) 5 strict pull ups

2) 10 double DB split jumps

3) 15 GHD or abmat situps

*Do this skill in teams of 3. Each teammate can start at a different station.

WORKOUT OF THE DAY

For time in teams of 3:

27 calorie ski

21 burpees

15 thrusters

9 bar muscle ups

RX: (95/65)

*Teammates must waterfall the start of the workout, not starting until the person in front of them finishes the ski. No one may advance to the next station until the athlete in front has completed it and moved on. 12:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

20:00 AMRAP:

10 Russian kb swings

10 alternating step ups

10 empty bar thruster

10 kip swings

*Low intensity stimulus. Score total reps completed.

Tuesday 1/6

WARM UP

400 meter run

3 rounds:

10 cat and cows

10 alternating single leg hip bridge

10 piked push ups

:10 rope hang

SKILL

Handstand balancing

-teach proper kick ups (lunge-table top-split HS-full HS)

-use wall handstand to practice squeezing the ground

WORKOUT OF THE DAY

10 rounds for time:

200 meter run

1 rope climb

200 meter run

1 deadlift

RX: (315/215)

55+: (275/185)

Lv2: (365/255) legless RC

*This is an endurance workout. Coach athletes to pace this like a 3 mile run. Transitions should be minimal from runs to RC and deadlift. 30:00 time cap.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

5k row for time

*E5MOM including first round athletes must buy in with 20 push ups. 30:00 time cap.

Monday 1/5

MONDAY

WARM UP

3 rounds:

10 meter slow bear crawl

10 PVC pass throughs

10 PVC sots press

10 meter hip circle walk

:30 scissor jumps

SKILL

Hi hang snatch w/ pause in catch + low hang snatch w/pause in catch

*Focus coaching on hip contact and triple extension while receiving the bar in a partial squat. Force athletes to stay light and get the timing right during this period.

WORKOUT OF THE DAY

EMOM 20:00:

10 double unders

1 snatch

*Build to heavy.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

20:00 AMRAP:

10 ring rows

20 walking lunges

30 hollow rocks

*Score total reps completed.

Sunday 1/4

70 Min Time Cap
1 Mile Run
2k Row
2K Ski
3 Mile Bike
100m Sked Push 135/90
800m Run
1k Row
1K Ski
1.5 Mile Bike
100m Sled Push 135/90
400m
500m Row
500m Ski
.7 Mile Bike
100m Sled Push 135/90
200m Run
250m Row
250m Ski
.5 Mile Bike
100m Sled Push 135/90