Workouts

Monday 1/12

WARM UP

2 rounds:

10 greatest stretch in the world

10 band strict press + pull apart

10 bootstrappers

2 rounds:

10 push jerk

10 front squat

10 ring swing

SKILL

Split jerk technique

-jump

-jump – punch

-jump – punch – land

WORKOUT OF THE DAY

On an 18:00 clock:

0-5:00

Establish 1RM shoulder to overhead

6:00-18:00

12:00: AMRAP:

5-4-3-2-1-2-3-4-5-4-3-2-1… etc

Front squat

Ring muscle ups

RX/35-49: (225/155)

16-17: (185/125)

50+: (155/105)

Int: (185/125) ring pull ups

Scaled/14-15: (135/95) toes to rings

*Strength and muscle endurance stimulus. Caution athletes to be careful on going too big on ring muscle ups. Score 1RM and AMRAP separately. Both workouts can utilize a squat rack for the barbell.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

25:00 AMRAP:

400 meter run

400 meter ski

2 wall walks

10 goblet squats

*Score total reps completed.

Sunday 1/11

60 Min Time Cap

6 Rounds

1000m Run
1 Mile C2 Bike
10 Burpee Pull Ups
10 Burpee Over Box

Saturday 1/10

WARM UP

10:00 pizza delivery

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

E4MOM 20:00:

8 bench/floor press

16 KB gorilla rows

24 double KB lunges

RX: (185/125) (24kg/16kg)

55+: (135/95) (16kg/12kg)

Lv2: (225/155) (32kg/24kg)

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.