Workouts

Tuesday 12/10

WARM UP
1000 meter row
3 rounds:
10 kip swings
10 ring rows
10 knee push ups
SKILL
3 rounds for comletion:
21 push ups
15 toes to bar
9 pull ups
*Lv2: chest to bar
WORKOUT OF THE DAY
“Aerobic ladder”
EMOTM 6:00:
Odd: 16/12 calorie row
Even: 8 burpees over rower
EMOTM 6:00:
Odd: 16/12 calorie row
Even: 10 burpees over rower
EMOTM 6:00:
Odd: 20/15 calorie row
Even: 12 burpees over rower
EMOTM 6:00:
Odd: 20/15 calorie row
Even: 14 burpees over rower
EMOTM 6:00:
Odd: 24/18 calorie row
Even: 16 burpees over rower
*Workout ends when athlete fails to complete the work in the prescribed minute. Score total reps completed.

Monday 12/9

WARM UP
5:00 continuous motion (athlete choice):
Burpees or freestyle dance
Then…
3 rounds:
10 piked push ups
10 medball squats
10 empty bar deadlift
SKILL
Clean pulls
5 x 3
*Build to heavy.
WORKOUT OF THE DAY
“Holleyman Remix”
For time, partition any way:
30 power cleans
90 handstand push ups
150 wall balls
RX: (225/155) (20/14)
*30:00 time cap.

Foundations(X)

SKILL
Strict press
5 x 5
WORKOUT
EMOTM 20:00:
  • 15 kb swings
  • 15 box jumps
  • 15 abmat situps
  • 15 GHD hip extensions

Sunday 12/1

RX 60 Min Time Cap

8 rounds of

800m Run
20m Walking Lunges 45/25
20 Med Ball Sit Ups
20 Push Ups
20 Cal Bike

Sc 40 Min Time Cap
 8 rounds of

400m Run
10m Walking Lunges 45/25
10 Med Ball Sit Ups
10 Push Ups
10 Cal Bike

Saturday 11/30

WARM UP
400 meter run
3 rounds:
10 air squats
10 kb deadlift
10 alternating cossack squat
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
3 rounds for time:
800 meter run
30 kb swings
30 wall balls
RX: (24kg/16kg) (20/14)
Lv2: (32kg/24kg) (30/20)

Wednesday 11/27

WARM UP
Rock-paper-scissor WAR
*Losing player does 2 inchworm push ups
SKILL
5 rounds for completion:
10 handstand shoulder taps
5 meter handstand walk
WORKOUT OF THE DAY
3 rounds for time w/1:00 rest:
25 hang snatches
15 handstand push ups
RX: (75/55)
*Scaled HSPU to 5 wall walks. Athletes must rest 1:00 between completed rounds. 10:00 time cap.

Foundations(X)

SKILL
Strict press
5 x 5
WORKOUT
10 x 300 meter ski sprints
*Rest 1:00 between efforts. Score total time.