Workouts

Friday 12/12

WARM UP

3 x rolling 100 meter row

*Every meter +/- target equals 2 hollow rocks and 2 squat jumps

SKILL

N/A

WORKOUT OF THE DAY

For time:

20-40-60-80-100 calorie row

20 abmat situps

20 box jump overs

RX: (24/20)

*Endurance stimulus. 30:00 time cap.

Thursday 12/11

WARM UP

5:00 shoulder mobility

3 rounds:

10 deadlift

10 muscle clean

10 snatch grip push press

SKILL

Snatch balance

5 x 2

WORKOUT OF THE DAY

EMOM 30:00:

0-15:

1 snatch

16-30:

1 clean

*Build weights throughout. Score heaviest weight for each movement.

Foundations(X)

SKILL

Double under technique

*10:00 practice

WORKOUT

EMOM 30:00:

1) 10 alternating step ups

2) 10 burpees

3) 10 ring rows

4) 1 wall walk

5) 1 rope climb

*Score total reps completed.

Wednesday 12/10

WARM UP

5:00 bike

3 rounds:

10 kip swings

10 ring rows

10 meter walking lunge

SKILL

Deadlift

5 x 3

*Build to heavy

WORKOUT OF THE DAY

For time:

800 meter run

3 rounds:

10 calorie assault bike

15 pull ups

20 reverse lunge wall balls

800 meter run

RX: (20/14)

*Athletes should pace the first 800 so they can attempt fast unbroken rounds on the triplet. Heart rate should be near max when they go out for the final run. 20:00 time cap.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

20:00 AMRAP:

100 meter sled push

100 meter farmers carry

1 rope climb

*Score total rounds plus reps.

Tuesday 12/9

WARM UP

EMOM 10:00:

1) 10 ring swings

2) 10 goblet squats

SKILL

L sit hold

5 x :10-:20

WORKOUT OF THE DAY

5-4-3-2-1-2-3-4-5

Front squat

Ring muscle up

RX: (185/125)

55+: (155/105)

Lv2: (225/155)

*Strength stimulus. Athletes should push the weights even if it means slowing down a bit. Bar must be taken from the floor. 15:00 time cap.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

For time with partner:

5k ski for time

*1 athlete working at a time. Rotate as needed.

Monday 12/8

WARM UP

5:00 skipping rope

3 rounds:

10 tempo push ups (3 second descent)

10 Russian swings

SKILL

Bench/Floor press

5 x 8

WORKOUT OF THE DAY

For time:

50-40-30-20-10

Crossbody KB swings

25-20-15-10-5

Single leg jump rope right

25-20-15-10-5

Single leg jump rope left

RX: (24kg/16kg)

*This is a pacing workout. Try to find a rhythm on the swings to conserve energy. Make sure knees and ankles are very warm before doing single leg jumps. 15:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

20:00 AMRAP:

20 meter bear crawl

20 meter burpee broad jump

20 meter walking lunge

20 meter duck walk

400 meter run

*Score total rounds + reps

Sunday 12/7

RX 60 Min EMOM / SC 42 Min

200m Run / 100m Sc
20m Walking Lunges
10 wall Balls 20/14
10m Burpee Broad Jumps
10/8 Cal Row
20m Farmers Carry 24/16kg