Workouts

Thursday 12/18

WARM UP

Coaches choice

SKILL

DB Bench press

4 x 6

*Superset with 20 kb or DB Russian twists

WORKOUT OF THE DAY

6 rds of 3:00 work/1:00 rest:

20/15 calorie row

20/15 calorie C2 bike (15/12 assault)

Max calorie row in remaining time.

*Score total calorie rowed.

Wednesday 12/17

WARM UP

1:00 inch worms

1:00 Samson lunge with rotation

then

3 rounds:

:30 banded front rack stretch (each side)

:30 bar hang

:30 bottom squat hold

then

2 rounds:

3-5 strict pull ups or ring rows

10 empty bar front squats

SKILL

Every :90 x 9 rounds:

3 front squats

*Same weight across all sets. Give athletes time to warm up to working weight.

WORKOUT OF THE DAY

Coach Wes Birthday WOD:

E2MOM 20:00 or until 39 burpee pullups:

12 toes to bar

17 air squats

AMRAP burpee pull ups

Lv2: burpee BMU

*Scale t2b to abmat situps. Break up sets early and often to prevent burning out too early.

Foundations(X)

SKILL

Front squat

5 x 3

WORKOUT

100 double DB box step over for time

*E2MOM buy in with 15 abmat situps. 20:00 time cap.

Tuesday 12/16

WARM UP

2 rounds:

10 slow dying bugs

10 supermans

then

2 rounds:

1:00 supine scorpions

1:00 plank

5 Russian KB swings

20 single unders

SKILL

5 rounds:

100 foot single arm suitcase carry/front rack carry

*Switch sides at 50 foot turnaround.

WORKOUT OF THE DAY

50-40-30-20-10

American KB swings

100-80-60-40-20

Double unders

*Scale dubs to 2x single unders.

Monday 12/15

WARM UP

400 meter run

EMOM 6:00:

1) 10 banded pull apart + max inch worm push ups

2) 10 scapular HSPU

SKILL

E2MOM 10:00:

3 power cleans

*Build to heavy.

WORKOUT OF THE DAY

15:00 AMRAP:

400 meter run

10 deadlift

10m handstand walk

RX: (225/155)

55+: (185/125)

Lv2: (275/185)

*Goal is to stay unbroken on deadlifts. Scale HSW to 3 wall walks or :20 handstand hold. Score rounds + reps.

Foundations(X)

SKILL

E2MOM 10:00:

3 power cleans

WORKOUT

10 to 1 for time:

Wall walks

Ski calories

Saturday 12/13

WARM UP

3 rounds:

10 meter toy soldier

10 push ups

200 meter run

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

For time with partner:

100 clean and jerks

RX: (135/95)

*While partner 1 is working, partner 2 must be running 200 meters. Score time to complete 100 reps.

Friday 12/12

WARM UP

3 x rolling 100 meter row

*Every meter +/- target equals 2 hollow rocks and 2 squat jumps

SKILL

N/A

WORKOUT OF THE DAY

For time:

20-40-60-80-100 calorie row

20 abmat situps

20 box jump overs

RX: (24/20)

*Endurance stimulus. 30:00 time cap.