Workouts

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

Monday – Sunday 12/2 – 12/9

Blind WOD Week. Show up prepared for anything!!!!

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

Saturday 11/30

WARM UP

400 meter run

3 rounds:

10 air squats

10 kb deadlift

10 alternating cossack squat

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

3 rounds for time:

800 meter run

30 kb swings

30 wall balls

RX: (24kg/16kg) (20/14)

Lv2: (32kg/24kg) (30/20)

Wednesday 11/27

WARM UP

Rock-paper-scissor WAR

*Losing player does 2 inchworm push ups

SKILL

5 rounds for completion:

10 handstand shoulder taps

5 meter handstand walk

WORKOUT OF THE DAY

3 rounds for time w/1:00 rest:

25 hang snatches

15 handstand push ups

RX: (75/55)

*Scaled HSPU to 5 wall walks. Athletes must rest 1:00 between completed rounds. 10:00 time cap.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

10 x 300 meter ski sprints

*Rest 1:00 between efforts. Score total time.

Tuesday 11/26

WARM UP

3 rounds:

10 ring rows

10 hanging shrugs

10 empty bar deadlift

400 meter run

SKILL

Pullovers and hip circles

*10:00 practice

WORKOUT OF THE DAY

Death by…

Odd: Deadlift

Even: Pullups

RX: (185/125)

Lv2: (225/155)

*Athletes will start with 1 deadlift in minute 1. Then 2 pullups in minute 2. Then 3 deadlifts in minute 3. This sequence will continue until failure to successfully complete the work in the prescribed minute. Score total reps.

Foundations(X)

SKILL

Deadlift technique

5 x 5

WORKOUT

For time, partition any way:

100 lunges

100 box jumps

100 abmat situps

100 push press