Happy New Year!!!
Workouts
Tuesday 12/31
WARM UP
5:00 bike/row/ski
3 rounds:
5 burpees
5 thrusters
5 toes to bar
SKILL
N/A
WORKOUT OF THE DAY
12 rounds for time with partner:
31 bar facing burpees
31 thruster
31 toes to bar
RX: (95/65)
*Share all work as needed. 45:00 time cap.
Monday 12/30
WARM UP
5:00 skipping rope
EMOTM 5:00:
:30 wall facing squat therapy
SKILL
E2MOTM 10:00:
1 snatch pull
1 hang snatch
1 overhead squat
*Build to heavy
WORKOUT OF THE DAY
20:00 AMRAP:
200 meter farmer carry
5 cleans
10 deadlift
15 pull ups
RX: (185) (125)
55+: (135/95)
Lv2: (225/155) chest to bar
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
20:00 AMRAP with partner:
10 synchro wall ball
10 synchro kb swings
200 meter equipment carry
*Each team must transport 1 medball and 1 kb for the 200 meter distance.
Saturday 12/28
WARM UP
3 rounds:
200 meter run
10 kips swings
10 inch worm push ups
10 lunges
SKILL
N/A
WORKOUT OF THE DAY
40:00 AMRAP:
800 meter run
4 rounds:
5 pull up
10 push up
15 air squat
*Score total reps completed.
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