WARM UP
10:00 dodgeball
SKILL
N/A
WORKOUT OF THE DAY
Establish the following:
1RM front squat
3RM push press
5RM deadlift
Workouts
Friday 12/20
WARM UP
3 rounds:
200 meter run
10 Sots press
10 ring dips
SKILL
High hang snatch + low hang snatch
5 x (1 + 1)
*Build to heavy
WORKOUT OF THE DAY
For time:
400 meter run
30 ring muscle up
800 meter run
30 snatch
1 mile run
RX: (135/95)
55+: (115/75)
*30:00 time cap.
Foundations(X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
Complete 8 tabata rounds per exercise:
Walking lunges
Hanging shoulder taps
Lateral box step overs
Ring rows
Thursday 12/19
WARM UP
EMOTM 10:00:
Odd: 10 ring swings + 10 air squats
Even: 5 meter bear crawl forward + 5 meter bear crawl backward
SKILL
Ring muscle up drills
-swingset drill
-negatives
WORKOUT OF THE DAY
For total reps on a 16:00 clock:
4:00 AMRAP overhead squat
4:00 AMRAP rope climbs
4:00 AMRAP thrusters
4:00 AMRAP wall walks
RX: (155/105)
55+: (115/75)
*Use same load for both barbell movements. Athletes may start at different stations if necessary. Score total reps completed.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
For time with partner:
150 wall balls
400 meter sled push
150 kb swings
*Share work as needed. Must complete in order.
Wednesday 12/18
WARM UP
5:00 single unders
3 rounds:
10 push ups
10 cal ski
10 cal row
SKILL
5 rounds for completion:
10 sledgehammer strikes
10 tire jumps
WORKOUT OF THE DAY
EMOTM 20:00:
-
16/12 calorie row
-
40 double unders
-
16/12 calorie ski
-
10 “over and back” burpees over jump rope
*Burpees must be 2 foot jump and 2 foot land. Score total reps completed.
Tuesday 12/17
WARM UP
3 rounds:
10 wall facing shoulder taps
10 deadlift
10 strict press
SKILL
Handstand walking
5 meter forward + 5 meter backward
*Complete 5 rounds
WORKOUT OF THE DAY
3 rounds for time:
200 meter farmer carry
15 toes to rings
5 clean and jerk
RX: (24kg/16kg) (185/125)
55+: (16kg/12kg) (135/95)
Lv2: (24kg/16kg) (225/155)
*Every broken set on farmer carry athletes must perform 5 anchor presses each side. 30:00 time cap.
Foundations(X)
SKILL
Front squat
5 x 5
WORKOUT
10 rounds for time with empty bar:
15 deadlift
12 hang clean
9 front squat
6 push press
*20:00 time cap.
Monday 12/16
WARM UP
5:00 bike @ 50/40 RPM
*Each minute add 5 RPM
10:00 build to working weight on back squat
SKILL
EMOTM 15:00:
(1-2) back squat
*Load weights as follows: 1-5 @ 80%, 6-10 @ 85%, 11-15 @ 90%. Attempt 2 reps as long as possible. Drop to singles if necessary.
WORKOUT OF THE DAY
10:00 AMRAP:
1 pull up
1 calorie bike
Lv2: Chest to bar
*Add 1 pull up and 1 calorie every round. Score total reps.
Foundations(X)
SKILL
Push jerk technique
5 x 10
WORKOUT
5 rounds for time:
500 meter row
20 alternating Cossack squats
20 abmat situps
*25:00 time cap.