WARM UP
10:00 jump rope H-O-R-S-E
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
20:00 AMRAP:
100 double unders
100 meter farmer carry
10 dball over shoulder
RX: (24kg/16kg) (100/80)
55+: (16kg/12kg) (80/60)
Workouts
Friday 1/12
WARM UP
10:00 crab soccer
*No full force kicks
SKILL
Incline bench press
5 x 8
DB row
5 x 8 each side
*Super set between exercises.
WORKOUT OF THE DAY
For time:
30-20-10
Alternating hang db snatch
Box jump overs
RX: (50/35) (24/20)
*Sprint stimulus. Coach athletes to attempt unbroken sets for db snatches. 10:00 time cap.
Foundations(X)
SKILL
Ankle mobility
*10:00 roll and stretch
WORKOUT
15:00 AMRAP:
200 meter run
2 wall walks
Thursday 1/11
WARM UP
3 rounds:
5 ring swings
10 lunges
15 push ups
SKILL
N/A
WORKOUT OF THE DAY
20 rounds for time:
2 ring muscle up
4 front rack lunges
8 push press
RX: (95/65)
55+: (75/55)
Lv2: (115/75)
*Scale ring muscle ups to ring pull ups or ring dips. Coach athletes that have muscle ups to make attempts each round. After 3 misses move on to the barbell. 40:00 time cap.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
“Death by…”
2 wall balls
then
2 American kb swings
*Score total repetitions completed
Wednesday 1/10
WARM UP
5:00 foam roll hips, low back, and lats
5:00 continuous Turkish getups with light weight (alternating)
SKILL
Ring lever progressions
-skin the cat
-back lever (coaches spot)
-ice cream makers
-front lever (coaches spot)
WORKOUT OF THE DAY
E4MOTM 16:00:
5 deadlift
4 burpees over the bar
3 cleans
2 front squat
1 jerk
RX: (225/155)
55+: (185/125)
Lv2: (275/185)
*Working weight shouldn’t exceed 90% 1RM clean and jerk.
Foundations(X)
SKILL
Sumo deadlift technique
5 x 5
WORKOUT
20:00 AMRAP:
:30 dead hang
10 goblet pause squats
:30 handstand hold
20 goblet lunges
*Score rounds + reps
Tuesday 1/9
WARM UP
3 rounds:
10 calorie row/bike/ski
10 piked push ups
10 kip swings
SKILL
Handstand push up technique
*Focus on setup and relationship to the wall. Explain difference between kipping and strict.
WORKOUT OF THE DAY
Against 20:00 clock with partner:
10:00 AMRAP:
10 calorie ski
20 calorie row
30 calorie bike
20 calorie row
10:00 AMRAP:
5 HSPU
10 toes to bar
15 wall balls
RX: (20/14)
*Partners start on different AMRAPS and switch at the 10:00 mark. Score total combined repetitions.
Monday 1/8
WARM UP
5:00 single unders
3 rounds:
10 meter toy soldier
10 good mornings
10 oh squats
10 ring rows
SKILL
EMOTM 10:00:
1 power snatch + 1 hang squat snatch
*Build to working weight for WOD
WORKOUT OF THE DAY
For time:
3 rounds:
5 snatches
5 pull overs
Then
1 mile sandbag carry
RX: (155/105)
55+: (135/95)
Lv2: (205/135)
*Scale pullovers to strict pullups. 30:00 time cap.
Foundations(X)
SKILL
Overhead squat
5 x 5
WORKOUT
EMOTM 32:00:
10 calorie bike
10 burpees
10 ring rows
10 abmat situps
*Score total reps completed.