MERRY CHRISTMAS!!!
Workouts
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.
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.
Hybrid
SKILL
Thrusters
5 x 4
WORKOUT
5 rounds for time:
10 burpee box jump
15 DB shoulder to overhead
10 DB squats