Workouts

Monday 1/13

WARM UP

5:00 skipping rope

3 rounds:

10 good mornings

10 air squats

10 meter toy soldier

SKILL

N/A

WORKOUT OF THE DAY

NCC Event 1 – “Scenic Route”

3 rounds for time:

2 DB snatch (Right Arm) + 2 DB snatch (Left Arm)

4 DB snatch (Right Arm) + 4 DB snatch (Left Arm)

6 DB snatch (Right Arm) + 6 DB snatch (Left Arm)

8 DB snatch (Right Arm) + 8 DB snatch (Left Arm)

10 DB snatch (Right Arm) + 10 DB snatch (Left Arm)

100 feet travelling double-unders*

*Athletes will add 50 feet each round.

Time Cap: 15 minutes

Tie Break: Time after each round of 10 DB snatch (Left Arm)

Elite/Rx/Intermediate/16-59: 50 lb / 35 lb

14-15/60+: 40 lb / 30 lb

Novice/Scaled: 40 lb / 30 lb, single-unders

*Run multiple heats if necessary.

Saturday 1/11

WARM UP

5:00 skipping rope or 800 meter run

SKILL

N/A

WORKOUT OF THE DAY

“Whitten”

5 rounds for time:

22 kb swings

22 box jumps

400 meter run

22 burpees

22 wall balls

RX: (32kg/24kg) (24/20) (20/14)

*40:00 time cap.

Friday 1/10

WARM UP

5:00 empty sled push/drag

3 rounds:

10 snatch balance

10 calorie ski

SKILL

4 x 50 meter heavy sled push

*Build to heaviest

WORKOUT OF THE DAY

For time with partner:

90 calorie ski

30 snatch

60 calorie ski

20 snatch

30 calorie ski

10 snatch

RX: (135/95) (155/105) (185/125)

55+: (115/75) (135/95) (155/105)

Lv2: (185/125) (205/135) (225/155)

*One partner working at a time. 18:00 time cap.

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

3 rounds for time:

800 meter run

20 deadlift

10 wall walks

*40:00 time cap.

Thursday 1/9

WARM UP

10:00 rock paper scissor WAR

SKILL

Bench/floor press

5 x 8

WORKOUT OF THE DAY

20:00 AMRAP:

400 meter sandbag carry

40 meter DB bear crawl (2 dbs)

4 rope climbs

RX: (50/35)

55+: (40/30)

*Score total reps completed.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

EMOTM 30:00:

12 kb swings

24 Russian twist

12 goblet squats

24 hanging knees to chest

12 burpees over kb

24 speed skaters

*Score total work completed.

Wednesday 1/8

WARM UP

3 rounds:

3 wall walk

3 jump shrug

3 high pull

3 muscle clean

3 power clean

3 front squat

3 push press

SKILL

EMOTM 10:00:

10 meter handstand walk

WORKOUT OF THE DAY

20 rounds for time:

Clean

Hang squat clean

Thruster

RX: (95/65) (115/75) (135/95) (155/105)

55+: (75/55) (95/65) (115/75) (135/95)

Lv2: (135/95) (155/105) (185/125) (205/135)

*Perform 5 reps of the complex at each weight. 25:00 time cap.

Foundations(X)

SKILL

Rope climb technique

*10:00 practice

WORKOUT

3 x 250 meter row

2 x 500 meter row

1 x 1000 meter row

2 x 500 meter row

3 x 250 meter row

*All of these high intensity. Rest 1:00 between each effort. Score total time.

Tuesday 1/7

WARM UP

3 rounds:

20 air squats

15 push ups

10 deadlift

SKILL

Tempo back squat

5 x 3 @ 5-1-0-1 tempo

*Build to heaviest.

WORKOUT OF THE DAY

“Diane”

21-15-9

Deadlift

Handstand Pushup

RX: (225/155)

*12:00 time cap.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

20:00 AMRAP:

5 pull ups

10 abmat situps

20 walking lunges

*Score total reps completed.