Workouts

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.

Friday 12/19

WARM UP

1:00 bootstrap squats + overreach side

1:00 inchworm pushups

10 Samson lunges

10 1 and 1/4 push ups

20 wall facing squat therapy squats

5 burpees

10 empty bar front squats

10 push press

10 thrusters

SKILL

Thrusters

5 x 4

*Pull from floor

WORKOUT OF THE DAY

5 rounds for time:

10 burpee box jump

15 shoulder to overhead

10 back squats

RX: (115/75) (24/20)

Lv2: (135/95) (24/20)

*Push for unbroken sets on back squats, and only 1 break on shoulder to overhead. 15:00 time cap.

Foundations(X)

SKILL

Thrusters

5 x 4

WORKOUT

5 rounds for time:

10 burpee box jump

15 DB shoulder to overhead

10 DB squats

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.