Workouts

Friday 12/27

WARM UP

5:00 row/bike/ski

3 rounds:

10 hanging shrugs

10 strict press

10 snatch balance

SKILL

Alternating Cossack squat w/ KB

5 x 10

*Build to heavy

WORKOUT OF THE DAY

For time:

60 calorie row

50 calorie bike

40 calorie ski

30 clean and jerk

20 bar muscle up

10 snatch

RX: (155/105)

55+: (115/75)

Lv2: (185/125)

*Scale BMU to hardest version of pull up. 25:00 time cap.

Foundations(X)

SKILL

Push press

5 x 5

WORKOUT

EMOTM 21:00:

15 empty bar thrusters

15 empty bar snatches

15 hollow rocks

*Score total reps completed.

Thursday 12/26

WARM UP

3 rounds:

5 wall walks

10 deadlift

10 ring rows

SKILL

Handstand balancing

*10:00 practice

WORKOUT OF THE DAY

E3MOTM 15:00:

7 deadlift

7 floor press

14 alternating gorilla rows

15:00-21:00:

6:00 AMRAP of

Burpee + toe to bar

RX: (275/185) (155/105)

55+: (225/155) (135/95)

Lv2: (315/215) (185/125)

*For gorilla row, coach athletes to set back paralell to the ground and hover weights at ankle height to begin. Score total reps completed.

Foundations(X)

SKILL

EMOTM 10:00:

10 perfect wall ball

WORKOUT

20:00 AMRAP:

20 calorie row

20 medball lunges

20 medball situps

Monday 12/23

WARM UP

10:00 pizza delivery

*Do 5 burpees to get back in the game.

SKILL

N/A

WORKOUT OF THE DAY

“12 Days of Christmas”

1 rope climb

2 overhead squat

3 snatch

4 shoulder to overhead

5 front squat

6 hang clean

7 deadlift

8 bar over and back burpees

9 pull up

10 push up

11 goblet thruster

12 American KB swings

RX: (95/65) (24kg/16kg)

55+: (75/55) (16kg/12kg)

Lv2: (115/75) (32kg/24kg) C2B pull up & HSPU

*Perform like the song. 1, then 2-1, then 3-2-1, then 4-3-2-1… etc.
40:00 time cap.

Death By Endurance WOD

E5MOM

RX 400m Run / SC 300m

3 Walking Lunges
2 Cal Bike
1 Burpee Pull Up

Add after each round.

3 Walking Lunges
2 Cal Bike
1 Burpee Pull Up

Go until athletes can not complete work in the 5 minutes.

Saturday 12/21

WARM UP

10:00 dodgeball

SKILL

N/A

WORKOUT OF THE DAY

Establish the following:

1RM front squat

3RM push press

5RM deadlift

Friday 12/20

WARM UP

3 rounds:

200 meter run

10 Sots press

10 ring dips

SKILL

High hang snatch + low hang snatch

5 x (1 + 1)

*Build to heavy

WORKOUT OF THE DAY

For time:

400 meter run

30 ring muscle up

800 meter run

30 snatch

1 mile run

RX: (135/95)

55+: (115/75)

*30:00 time cap.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

Complete 8 tabata rounds per exercise:

Walking lunges

Hanging shoulder taps

Lateral box step overs

Ring rows