WARM UP
3 x rolling 200 meter row
*Every meter +/- target equals 3 kip swings and 3 push ups
SKILL
N/A
WORKOUT OF THE DAY
E3MOTM until 5000 meters:
5 toes to bar
5 push ups
AMRAP meter row
*35:00 time cap.
Workouts
Tuesday 12/19
WARM UP
5:00 bike
3 rounds:
10 ring rows
10 kips swings
10 front squats
SKILL
EMOTM til failure:
1 ring muscle up
*Add 1 additional unbroken rep per minute. Scale muscle ups to ring dips or ring pull ups.
WORKOUT OF THE DAY
“Triple Fran”
Against a 6:00 clock:
21-15-9
Thruster
Pull-up
Against a 5:00 clock:
21-15-9
Thruster
Pull up
Against a 4:00 clock:
21-15-9
Thruster
Pull up
RX: (95/65)
*Must wait til end of timed window to start next Fran. Athletes should scale movements and weights to allow themselves opportunity to finish first Fran under 6:00. Once athlete fails to complete full Fran in any of the timed windows, the workout is over. Score total reps.
FOUNDATIONS (X)
SKILL
Strict pull ups
5 x 5
WORKOUT
200 meter barbell walking lunge
*Every broken set complete 10 curls and 10 strict press
Monday 12/18
WARM UP
3 rounds:
10 air squats
10 meter walking lunge
10 empty bar deadlifts
SKILL
EMOTM 20:00:
-
2 back squats
-
10 meter handstand walk
*Build to heavy on back squats
WORKOUT OF THE DAY
“Randy”
75 snatches for time
RX: (75/55)
FOUNDATIONS (X)
SKILL
Deadlift technique
5 x 5
WORKOUT
For time with partner:
200 calorie bike
200 calorie row
200 calorie ski
*Partition any way, 2 athletes working at a time.
Saturday 12/16
WARM UP
10:00 pizza delivery
SKILL
N/A
WORKOUT OF THE DAY
“12 days of Christmas”
*For time, perform workout just like the song.
1 bar muscle up
2 thrusters (75/55)
3 push press (75/55)
4 power cleans (75/55)
5 power snatches (75/55)
6 deadlift (75/55)
7 pull ups
8 toes to bar
9 hand release push ups
10 kb swings
11 HSPU
12 burpees
Friday 12/15
WARM UP
EMOTM 5:00:
:30 wall facing squat therapy
3 rounds:
10 ring swings
10 box step ups
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT OF THE DAY
EMOTM 24:00:
-
3 overhead squat
-
6 ring muscle up
-
9 box jump overs
RX: (135/95) (24/20)
55+: (115/75) (24/20)
Lv2: (185/125) (30/24)
*Score total reps completed.
FOUNDATIONS (X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
“Annie”
50-40-30-20-10
Double unders
Abmat situps
Thursday 12/14
WARM UP
3 rounds:
10 meter toy soldier
10 piked push ups
3 rope climb to standing
SKILL
Lateral handstand walking
*10:00 practice
WORKOUT OF THE DAY
For time with partner:
50 calorie bike
100 front rack lunges
30 calorie bike
100 push press
10 rope climbs
RX: (95/65)
55+: (75/55)
FOUNDATIONS (X)
SKILL
Push jerk
5 x 5
WORKOUT
5 rounds for time:
20 knees to chest
20 ring rows
500 meter ski