60 Min Time Cap
6 Rounds
1000m Run
1 Mile C2 Bike
10 Burpee Pull Ups
10 Burpee Over Box
Workouts
Saturday 1/10
WARM UP
10:00 pizza delivery
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
E4MOM 20:00:
8 bench/floor press
16 KB gorilla rows
24 double KB lunges
RX: (185/125) (24kg/16kg)
55+: (135/95) (16kg/12kg)
Lv2: (225/155) (32kg/24kg)
Friday 1/9
WARM UP
3 x rolling 100 meter row/bike/ski (1 round each)
*Every meter +/- target equals 3 ring swings and 3 PVC pass throughs
SKILL
Every :90 x 7 rounds:
1 skin the cat
1 ring muscle up
1 forward roll to support
*Complex must be completed unbroken. Scale to low ring skin the cat + low ring transition + ring forward roll + ring dip
WORKOUT OF THE DAY
Death by machine:
1) 12/10 calorie row
2) 1:00 rest
3) 12/10 calorie bike
4) 1:00 rest
5) 12/10 calorie ski
6) 1:00 rest
*Athletes must add 1 calorie each completed round. Continue until athlete fails to complete the required round of work. Score total calories completed.
Hybrid
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
Same as Level 1
Thursday 1/8
WARM UP
5:00 row
2 rounds:
10 good mornings
10 alternating bird dogs
10 banded pull aparts
10 greatest stretch in the world
10 burpees
SKILL
WOD setup and specific warm up
WORKOUT OF THE DAY
NCC QUALIFIER #1
Wednesday 1/7
WARM UP
5:00 ski
5:00 shoulder mobility
*Athletes can divide starting positions for warm up if not enough skiers.
SKILL
EMOM 15:00:
1) 5 strict pull ups
2) 10 double DB split jumps
3) 15 GHD or abmat situps
*Do this skill in teams of 3. Each teammate can start at a different station.
WORKOUT OF THE DAY
For time in teams of 3:
27 calorie ski
21 burpees
15 thrusters
9 bar muscle ups
RX: (95/65)
*Teammates must waterfall the start of the workout, not starting until the person in front of them finishes the ski. No one may advance to the next station until the athlete in front has completed it and moved on. 12:00 time cap.
Hybrid
SKILL
Deadlift
5 x 5
WORKOUT
20:00 AMRAP:
10 Russian kb swings
10 alternating step ups
10 empty bar thruster
10 kip swings
*Low intensity stimulus. Score total reps completed.
Tuesday 1/6
WARM UP
400 meter run
3 rounds:
10 cat and cows
10 alternating single leg hip bridge
10 piked push ups
:10 rope hang
SKILL
Handstand balancing
-teach proper kick ups (lunge-table top-split HS-full HS)
-use wall handstand to practice squeezing the ground
WORKOUT OF THE DAY
10 rounds for time:
200 meter run
1 rope climb
200 meter run
1 deadlift
RX: (315/215)
55+: (275/185)
Lv2: (365/255) legless RC
*This is an endurance workout. Coach athletes to pace this like a 3 mile run. Transitions should be minimal from runs to RC and deadlift. 30:00 time cap.
Hybrid
SKILL
Strict press
5 x 5
WORKOUT
5k row for time
*E5MOM including first round athletes must buy in with 20 push ups. 30:00 time cap.