Workouts

Tuesday 12/19

WARM UP

5:00 bike

3 rounds:

10 ring rows

10 kips swings

10 front squats

SKILL

EMOTM til failure:

1 ring muscle up

*Add 1 additional unbroken rep per minute. Scale muscle ups to ring dips or ring pull ups.

WORKOUT OF THE DAY

“Triple Fran”

Against a 6:00 clock:

21-15-9

Thruster

Pull-up

Against a 5:00 clock:

21-15-9

Thruster

Pull up

Against a 4:00 clock:

21-15-9

Thruster

Pull up

RX: (95/65)

*Must wait til end of timed window to start next Fran. Athletes should scale movements and weights to allow themselves opportunity to finish first Fran under 6:00. Once athlete fails to complete full Fran in any of the timed windows, the workout is over. Score total reps.

FOUNDATIONS (X)

SKILL

Strict pull ups

5 x 5

WORKOUT

200 meter barbell walking lunge

*Every broken set complete 10 curls and 10 strict press

Monday 12/18

WARM UP

3 rounds:

10 air squats

10 meter walking lunge

10 empty bar deadlifts

SKILL

EMOTM 20:00:

2 back squats
10 meter handstand walk

*Build to heavy on back squats

WORKOUT OF THE DAY

“Randy”

75 snatches for time

RX: (75/55)

FOUNDATIONS (X)

SKILL

Deadlift technique

5 x 5

WORKOUT

For time with partner:

200 calorie bike

200 calorie row

200 calorie ski

*Partition any way, 2 athletes working at a time.

Saturday 12/16

WARM UP

10:00 pizza delivery

SKILL

N/A

WORKOUT OF THE DAY

“12 days of Christmas”

*For time, perform workout just like the song.

1 bar muscle up

2 thrusters (75/55)

3 push press (75/55)

4 power cleans (75/55)

5 power snatches (75/55)

6 deadlift (75/55)

7 pull ups

8 toes to bar

9 hand release push ups

10 kb swings

11 HSPU

12 burpees

Friday 12/15

WARM UP

EMOTM 5:00:

:30 wall facing squat therapy

3 rounds:

10 ring swings

10 box step ups

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT OF THE DAY

EMOTM 24:00:

3 overhead squat
6 ring muscle up
9 box jump overs

RX: (135/95) (24/20)

55+: (115/75) (24/20)

Lv2: (185/125) (30/24)

*Score total reps completed.

FOUNDATIONS (X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

“Annie”

50-40-30-20-10

Double unders

Abmat situps

Thursday 12/14

WARM UP

3 rounds:

10 meter toy soldier

10 piked push ups

3 rope climb to standing

SKILL

Lateral handstand walking

*10:00 practice

WORKOUT OF THE DAY

For time with partner:

50 calorie bike

100 front rack lunges

30 calorie bike

100 push press

10 rope climbs

RX: (95/65)

55+: (75/55)

FOUNDATIONS (X)

SKILL

Push jerk

5 x 5

WORKOUT

5 rounds for time:

20 knees to chest

20 ring rows

500 meter ski

Wednesday 12/13

WARM UP

10:00 dodgeball

SKILL

Front squat

5 x 2

WORKOUT OF THE DAY

E2MOTM 20:00:

1 deadlift

1 hang power clean

1 deadlift

1 hang squat clean

1 deadlift

1 hang cluster

*Must be done unbroken. Build to heaviest.

FOUNDATIONS (X)

SKILL

Deadlift technique

5 x 5

WORKOUT

For time with partner:

4 x 200 meter farmer carry

4 x 200 meter sandbag carry

4 x 200 meter sled push