RX 60 Min EMOM / SC 42 Min
200m Run / 100m Sc
20m Walking Lunges
10 wall Balls 20/14
10m Burpee Broad Jumps
10/8 Cal Row
20m Farmers Carry 24/16kg
Workouts
Saturday 12/6
WARM UP
5:00 skipping rope
3 rounds:
10 push up
10 calorie bike
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
EMOM 30:00:
1) 50 double unders
2) 5 bench press
3) 200 meter run
4) 5 bench press
5) 15/12 calorie bike
RX: (185/125)
55+: (135/95)
Lv2: (225/155)
*Scale DU to 50 single unders. Score total reps completed.
Friday 12/5
WARM UP
10:00 rock paper scissor WAR
*Alternate 3 kip swings or 3 burpees to get back in line
SKILL
N/A
WORKOUT OF THE DAY
For time:
100 single DB walking lunges
80 push ups
60 alternating hang DB snatch
40 toes to bar
20 single DB box step overs
40 toes to bar
60 alternating hang DB snatch
80 push ups
100 single DB walking lunges
RX: (50/35) (24/20)
SC: partner WOD
*Endurance stimulus. Conserve energy and break often on pushups & toes to bar. Carry DB anyway on lunges and step overs. 35:00 time cap.
Thursday 12/4
WARM UP
3 rounds:
10 hollow rocks
10 good mornings
10 piked push ups
10 sledge hammer strikes
SKILL
Strict press
2-2-2-2-2
WORKOUT OF THE DAY
“Diane”
21-15-9
Deadlift
Handstand pushups
RX: (225/155)
*Sprint effort. Coach athletes to keep sets big and rest intervals short. 10:00 time cap.
Foundations(X)
SKILL
Strict press
2-2-2-2-2
WORKOUT
20:00 AMRAP:
100 meter farmer carry
400 meter run
20 abmat situps
20 ring rows
*Score total rounds + reps completed.
Wednesday 12/3
WARM UP
3 rounds (hi hang, mid hang, low hang):
3 snatch pull
3 high pull
3 muscle snatch
3 power snatch
3 snatch balance
3 overhead squat
3 squat snatch
SKILL
E2MOTM 10:00:
Snatch pull + mid hang power snatch + hi hang squat snatch
*Build to heavy.
WORKOUT OF THE DAY
3 rounds for time:
21 pull ups
15 overhead squats
9 bar facing burpees
RX: (95/65)
55+: (75/55)
Lv2: (135/95)
*Coach athletes to pace the early rounds to conserve energy. Challenge them to go unbroken on 3rd set of overhead squats if possible. 15:00 time cap.
*12:00 time cap.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
“What a Karen”
50 rounds for time:
Rev lunge wall ball left
Rev lunge wall ball right
Wall ball
RX: (20/14)
Tuesday 12/2
WARM UP
5:00 empty sled push/pull
3 rounds:
10 meter lateral hip circle walk
10 calorie ski
10 meter toy soldier
SKILL
Handstand push up technique
-supine kipping drills
-headstands
WORKOUT OF THE DAY
3 rounds for time:
400 meter run
-1:00 rest-
500 meter ski
-1:00 rest-
200 meter sled push
-1:00 rest-
*Sprint interval effort. Coach athletes to push 90% effort on each leg of the workout and try to hold split times round over round. 30:00 time cap.