Workouts

Thursday 12/19

WARM UP

EMOTM 10:00:

Odd: 10 ring swings + 10 air squats

Even: 5 meter bear crawl forward + 5 meter bear crawl backward

SKILL

Ring muscle up drills

-swingset drill

-negatives

WORKOUT OF THE DAY

For total reps on a 16:00 clock:

4:00 AMRAP overhead squat

4:00 AMRAP rope climbs

4:00 AMRAP thrusters

4:00 AMRAP wall walks

RX: (155/105)

55+: (115/75)

*Use same load for both barbell movements. Athletes may start at different stations if necessary. Score total reps completed.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

For time with partner:

150 wall balls

400 meter sled push

150 kb swings

*Share work as needed. Must complete in order.

Wednesday 12/18

WARM UP

5:00 single unders

3 rounds:

10 push ups

10 cal ski

10 cal row

SKILL

5 rounds for completion:

10 sledgehammer strikes

10 tire jumps

WORKOUT OF THE DAY

EMOTM 20:00:

16/12 calorie row

40 double unders

16/12 calorie ski

10 “over and back” burpees over jump rope

*Burpees must be 2 foot jump and 2 foot land. Score total reps completed.

Tuesday 12/17

WARM UP

3 rounds:

10 wall facing shoulder taps

10 deadlift

10 strict press

SKILL

Handstand walking

5 meter forward + 5 meter backward

*Complete 5 rounds

WORKOUT OF THE DAY

3 rounds for time:

200 meter farmer carry

15 toes to rings

5 clean and jerk

RX: (24kg/16kg) (185/125)

55+: (16kg/12kg) (135/95)

Lv2: (24kg/16kg) (225/155)

*Every broken set on farmer carry athletes must perform 5 anchor presses each side. 30:00 time cap.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

10 rounds for time with empty bar:

15 deadlift

12 hang clean

9 front squat

6 push press

*20:00 time cap.

Monday 12/16

WARM UP

5:00 bike @ 50/40 RPM

*Each minute add 5 RPM

10:00 build to working weight on back squat

SKILL

EMOTM 15:00:

(1-2) back squat

*Load weights as follows: 1-5 @ 80%, 6-10 @ 85%, 11-15 @ 90%. Attempt 2 reps as long as possible. Drop to singles if necessary.

WORKOUT OF THE DAY

10:00 AMRAP:

1 pull up

1 calorie bike

Lv2: Chest to bar

*Add 1 pull up and 1 calorie every round. Score total reps.

Foundations(X)

SKILL

Push jerk technique

5 x 10

WORKOUT

5 rounds for time:

500 meter row

20 alternating Cossack squats

20 abmat situps

*25:00 time cap.

Saturday 12/14

WARM UP

10:00 pizza delivery

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

For time:

3 mile bike

50 deadlift

40 front squat

30 shoulder to overhead

20 snatch

RX: (95/65)

55+: (75/55)

Lv2: (115/75)

Friday 12/13

WARM UP

5:00 ski or row

3 rounds:

10 meter toy soldier

10 meter knee pull

10 meter quad pull

SKILL

EMOTM 18:00:

8 floor press

10 bent row

12 sumo deadlift

*Use same weight for all three movements

WORKOUT OF THE DAY

500 meter ski for time

Foundations(X)

SKILL

Deadlift technique

5 x 5

WORKOUT

For time:

500 single unders

3 rounds:

30 wall ball

30 medball Russian twist

500 single unders

*20:00 time cap.