Workouts

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.

Hybrid

SKILL

Front squat

5 x 5

WORKOUT

3 rounds for time:

300 meter ski

600 meter row

900 meter bike

*25:00 ttime cap.

Thursday 12/25

MERRY CHRISTMAS!!!

Wednesday 12/24

WARM UP

Have athletes warm up while they are setting up stations for the WOD

SKILL

N/A

WORKOUT OF THE DAY

12 DAYS OF CHRISTMAS

*Perform like the song

1 heavy sled push (10 meters)

200 meter ski

3 burpee broad jump

40 meter farmer carry (24kg/16kg)

5 single DB devil press (50/35)

6 double KB walking lunges (24kg/16kg)

7 calorie bike

8 box step over (24/20)

9 wall balls (20/14)

10 medball situp (20/14)

1100 meter row

1200 meter run

*90 minute time cap.

Tuesday 12/23

WARM UP

EMOM 10:00:

1) :15 bike sprint

2) 3 deadlift + 3 muscle clean + 3 front squat

SKILL

Clean pulls

5 x 3

*Build to 105% 1RM

WORKOUT OF THE DAY

E2MOM 20:00:

Power clean + hang power clean + hang squat clean + 2 front squat + 1 jerk

*Strength stimulus. Jerk will most likely be the limiting factor. Complex must be unbroken. Build to heaviest weight.

Hybrid

SKILL

Push press

5 x 5

WORKOUT

20:00 AMRAP:

5 push ups

10 ring rows

15 wall balls

*Score rounds + reps.

Monday 12/22

WARM UP

5:00 ski

3 rounds:

1:00 alternating Samson lunge

1:00 single unders

1:00 banded pull aparts

SKILL

Single arm DB strict press

5 x 5 each side

*Build to heaviest.

WORKOUT OF THE DAY

“Michaela”

5 rounds for time:

10 deadlift

35 double unders

RX: (225/155)

55+: (205/135)

Lv2: (275/185)

*Sprint stimulus. Challenge athletes to go unbroken and try to finish before the heart rate really spikes. 10:00 time cap.

Saturday 12/20

WARM UP

10:00 handball

SKILL

N/A

WORKOUT OF THE DAY

0-10:00:

60/50 cal ski

50 burpees

*1 person works at a time

10-20:00:

8:00 AMRAP (relay style)

10 power snatch

10 barbell overhead step back lunge

1 rope climb

RX: (75/55)

20-35:00:

100 wall ball

80/60 calorie echo/assault bike

60 dball cleans

40 strict HSPU

RX: (20/14) (150/100)

*1 person works at a time.