Workouts

Wednesday 12/31

WARM UP
10:00 handball
3 rounds:
10 ring swings
10 meter walking lunge with twist
10 empty bar deadlift
10 push press
SKILL
Ring muscle up drills
-ring swings (focus on straight body back swing)
-turnover (swingset drill… cue toes-hips-head)
WORKOUT OF THE DAY
“The Standard”
For time:
30 clean and jerk
30 ring muscle up
30 snatch
RX: (135/95)
55+: (115/75)
*This is a pacing workout. Coach athletes to keep sets small and control the heart rate. Scale ring muscle ups to ring pull ups or ring dips. 20:00 time cap.

Foundations(X)

SKILL
Front squat
5 x 5
WORKOUT
“Cindy”
20:00 AMRAP:
5 pull ups
10 push ups
15 air squats
*Score total rounds + reps.

Tuesday 12/30

WARM UP
On a 5:00 clock…
1:00 bear crawl
1:00 air squats
1:00 down dog
1:00 kip swings
1:00 burpees
Then
400 meter run
SKILL
5:00 AMRAP top down Turkish getup
RX: (24kg/16kg)
*Must control object back to starting position before switching arms. Count total reps.
WORKOUT OF THE DAY
For reps:
0-3:00:
400 meter run
3:00-4:00:
AMRAP wall ball
4:00-6:00:
Rest
6:00-7:00:
AMRAP bar facing burpee
7:00-9:00:
Rest
9:00-10:00:
AMRAP OH squat
10:00-12:00:
Rest
12:00-13:00:
AMRAP chest to bar pull up
13:00-15:00:
Rest
15:00-18:00
400 meter run
18:00-25:00:
AMRAP:
15 wall ball
15 bar facing burpee
15 oh squat
15 chest to bar pull up
RX: (20/14) (95/65)
55+: (20/14) (75/55)
*Sprint interval stimulus. Score total reps completed for all exercises except the runs.

Foundations(X)

SKILL
Strict press
5 x 5
WORKOUT
For time:
10 calorie bike
-1:00 rest-
20 calorie bike
-1:00 rest-
30 calorie bike
-1:00 rest-
20 calorie bike
-1:00 rest-
10 calorie bike
*Score total time.

Monday 12/29

WARM UP
1000 meter row
3 rounds:
10 front foot elevated split squats (each side)
10 inch worm push ups
10 bird dogs
1:00 air squat
SKILL
Power clean + hang squat clean + jerk
*Build to heavy
WORKOUT OF THE DAY
6 rounds for time with double DBs:
Partner 1:
10 DB deadlift
10 DB hang clean
10 alternating DB bushwhacker
10 meter handstand walk
Partner 2:
500 meter row
RX: (50/35)
*Partners must alternate tasks but may not switch until both tasks have been completed. For DB deadlifts only one head of dumbbell has to touch the ground. For bushwhackers, both DBs must stay on outside of the body. Scale HSW to 3 wall walks. 15:00 time cap.

Foundations(X)

SKILL
Deadlift
5 x 5
WORKOUT
20:00 AMRAP:
10 meter medball lunge
10 meter burpee broad jump
10 ring rows
400 meter run

Sunday 12/28

50 Min Time Cap

800m Run
40m Walking Lunges 45/25
40 deadlifts 95/65
20m Sled Push/Pull 180/135
600m Run
30m Walking Lunges 45/25
30 deadlifts 95/65
20m Sled Push/Pull 180/135
400m Run
20m Walking Lunges 45/25
20 deadlifts 95/65
20m Sled Push/Pull 180/135

3 Rounds

200m Run
10m Walking Lunges 45/25
10 deadlifts 95/65
20m Sled Push/Pull 180/135

Saturday 12/27

WARM UP
5:00 pizza delivery
5:00 bike
3 rounds:
10 glute bridges
10 kip swings
3 rope climbs to standing
SKILL
Rope climb technique
*Complete 5-10 ascents
WORKOUT OF THE DAY
15:00 AMRAP:
1000 meter C2 bike
7 kb swings
7 pull ups
RX: (24kg/16kg)
Lv2: (32kg/24kg)
*Add 7 reps to kb and pull ups each round. Score total reps completed.

Friday 12/26

WARM UP
3 rounds:
10 meter toy soldier
10 meter reverse bear crawl
10 meter burpee broad jump
SKILL
Accumulate 100 handstand shoulder taps
WORKOUT OF THE DAY
2:00 AMRAP/3:00 rest x 5 rounds:
10 toes to bar
10 box jump over
10 snatch
RX: (24/20) (75/55)
*Emphasize efficiency and quick transitions. Athletes should pick up right where they left off the previous round. Score total reps.

Foundations(X)

SKILL
Front squat
5 x 5
WORKOUT
3 rounds for time:
300 meter ski
600 meter row
900 meter bike
*25:00 ttime cap.
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