Workouts

Thursday 12/12

WARM UP
10:00 tic tac toe
SKILL
DB snatch
10 x 2
*Build to heavy.
WORKOUT OF THE DAY
100 rounds for time:
1 goblet lunge rt
1 goblet lunge lt
1 American swing
RX: (24kg/15kg)
55+: (16kg/12kg)
Lv2: (32kg/24kg)
*18:00 time cap.

Foundations(X)

SKILL
Overhead squat
5 x 5
WORKOUT
20:00 AMRAP:
20 calorie bike
20 toes to rings
20 meter bear crawl

Wednesday 12/11

WARM UP
5:00 hip and ankle mobility
5:00 isometric air squat hold (active position)
SKILL
Back squat
5 x 7
*Warm up to working weight and hold for all 5 sets.
WORKOUT OF THE DAY
15:00 AMRAP:
5 x 20 meter shuttle run
1 bar muscle up
*Add 1 bar muscle up each round. Score total work (each 20m shuttle is worth 2 reps).

Foundations(X)

SKILL
Front squat
5 x 5
WORKOUT
For time:
200-400-600-800-600-400-200
Row
Ski
*Athlete must complete distance on both ergs every round.

Tuesday 12/10

WARM UP
1000 meter row
3 rounds:
10 kip swings
10 ring rows
10 knee push ups
SKILL
3 rounds for comletion:
21 push ups
15 toes to bar
9 pull ups
*Lv2: chest to bar
WORKOUT OF THE DAY
“Aerobic ladder”
EMOTM 6:00:
Odd: 16/12 calorie row
Even: 8 burpees over rower
EMOTM 6:00:
Odd: 16/12 calorie row
Even: 10 burpees over rower
EMOTM 6:00:
Odd: 20/15 calorie row
Even: 12 burpees over rower
EMOTM 6:00:
Odd: 20/15 calorie row
Even: 14 burpees over rower
EMOTM 6:00:
Odd: 24/18 calorie row
Even: 16 burpees over rower
*Workout ends when athlete fails to complete the work in the prescribed minute. Score total reps completed.

Monday 12/9

WARM UP
5:00 continuous motion (athlete choice):
Burpees or freestyle dance
Then…
3 rounds:
10 piked push ups
10 medball squats
10 empty bar deadlift
SKILL
Clean pulls
5 x 3
*Build to heavy.
WORKOUT OF THE DAY
“Holleyman Remix”
For time, partition any way:
30 power cleans
90 handstand push ups
150 wall balls
RX: (225/155) (20/14)
*30:00 time cap.

Foundations(X)

SKILL
Strict press
5 x 5
WORKOUT
EMOTM 20:00:
  • 15 kb swings
  • 15 box jumps
  • 15 abmat situps
  • 15 GHD hip extensions

Sunday 12/1

RX 60 Min Time Cap

8 rounds of

800m Run
20m Walking Lunges 45/25
20 Med Ball Sit Ups
20 Push Ups
20 Cal Bike

Sc 40 Min Time Cap
 8 rounds of

400m Run
10m Walking Lunges 45/25
10 Med Ball Sit Ups
10 Push Ups
10 Cal Bike

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