Workouts

Thursday 1/16

WARM UP

5:00 row or ski

3 rounds:

10 deadlift

10 meter broad jump

SKILL

Build to deadlift weight

WORKOUT OF THE DAY

For time:

21-15-9

Deadlift

Box jump

Time Cap: 8:00

Tie Break: None

Elite/Rx/35-49: 315 lbs / 205 lbs, 30 in / 24 in

Intermediate/16-17/50+: 275 lbs / 185 lbs, 24 in / 20 in

Scaled/Novice/14-15: 185 lbs / 125 lbs, 24 in / 20 in, w/ step ups

Wednesday 1/15

WARM UP

EMOTM 5:00:

1 pull up

2 burpees

3 front squats

SKILL

WOD setup

WORKOUT OF THE DAY

EMOTM until failure to complete:

Minute 1: 1 bar muscle up

Minute 2: 2 over and back burpees

Minute 3: 3 thrusters

*Every Time Through The Emom Sequence Athletes Must Add 1 Bar Muscle Up, 2 Burpees Over Bar, And 3 Thrusters.

Time Cap: None

Tie Break: None

Elite/Rx/16-17/35+: 95 lbs / 65 lbs

Intermediate: 95 lbs / 65 lbs, chest to bar pull ups

14-15: 75 lbs / 55 lbs, chin over bar pull ups

Scaled/Novice: 75 lbs / 55 lbs, ring rows

Monday 1/13

WARM UP

5:00 skipping rope

3 rounds:

10 good mornings

10 air squats

10 meter toy soldier

SKILL

N/A

WORKOUT OF THE DAY

NCC Event 1 – “Scenic Route”

3 rounds for time:

2 DB snatch (Right Arm) + 2 DB snatch (Left Arm)

4 DB snatch (Right Arm) + 4 DB snatch (Left Arm)

6 DB snatch (Right Arm) + 6 DB snatch (Left Arm)

8 DB snatch (Right Arm) + 8 DB snatch (Left Arm)

10 DB snatch (Right Arm) + 10 DB snatch (Left Arm)

100 feet travelling double-unders*

*Athletes will add 50 feet each round.

Time Cap: 15 minutes

Tie Break: Time after each round of 10 DB snatch (Left Arm)

Elite/Rx/Intermediate/16-59: 50 lb / 35 lb

14-15/60+: 40 lb / 30 lb

Novice/Scaled: 40 lb / 30 lb, single-unders

*Run multiple heats if necessary.

Saturday 1/11

WARM UP

5:00 skipping rope or 800 meter run

SKILL

N/A

WORKOUT OF THE DAY

“Whitten”

5 rounds for time:

22 kb swings

22 box jumps

400 meter run

22 burpees

22 wall balls

RX: (32kg/24kg) (24/20) (20/14)

*40:00 time cap.

Friday 1/10

WARM UP

5:00 empty sled push/drag

3 rounds:

10 snatch balance

10 calorie ski

SKILL

4 x 50 meter heavy sled push

*Build to heaviest

WORKOUT OF THE DAY

For time with partner:

90 calorie ski

30 snatch

60 calorie ski

20 snatch

30 calorie ski

10 snatch

RX: (135/95) (155/105) (185/125)

55+: (115/75) (135/95) (155/105)

Lv2: (185/125) (205/135) (225/155)

*One partner working at a time. 18:00 time cap.

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

3 rounds for time:

800 meter run

20 deadlift

10 wall walks

*40:00 time cap.

Thursday 1/9

WARM UP

10:00 rock paper scissor WAR

SKILL

Bench/floor press

5 x 8

WORKOUT OF THE DAY

20:00 AMRAP:

400 meter sandbag carry

40 meter DB bear crawl (2 dbs)

4 rope climbs

RX: (50/35)

55+: (40/30)

*Score total reps completed.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

EMOTM 30:00:

12 kb swings

24 Russian twist

12 goblet squats

24 hanging knees to chest

12 burpees over kb

24 speed skaters

*Score total work completed.