Workouts

Monday 12/23

WARM UP

10:00 pizza delivery

*Do 5 burpees to get back in the game.

SKILL

N/A

WORKOUT OF THE DAY

“12 Days of Christmas”

1 rope climb

2 overhead squat

3 snatch

4 shoulder to overhead

5 front squat

6 hang clean

7 deadlift

8 bar over and back burpees

9 pull up

10 push up

11 goblet thruster

12 American KB swings

RX: (95/65) (24kg/16kg)

55+: (75/55) (16kg/12kg)

Lv2: (115/75) (32kg/24kg) C2B pull up & HSPU

*Perform like the song. 1, then 2-1, then 3-2-1, then 4-3-2-1… etc.
40:00 time cap.

Death By Endurance WOD

E5MOM

RX 400m Run / SC 300m

3 Walking Lunges
2 Cal Bike
1 Burpee Pull Up

Add after each round.

3 Walking Lunges
2 Cal Bike
1 Burpee Pull Up

Go until athletes can not complete work in the 5 minutes.

Saturday 12/21

WARM UP

10:00 dodgeball

SKILL

N/A

WORKOUT OF THE DAY

Establish the following:

1RM front squat

3RM push press

5RM deadlift

Friday 12/20

WARM UP

3 rounds:

200 meter run

10 Sots press

10 ring dips

SKILL

High hang snatch + low hang snatch

5 x (1 + 1)

*Build to heavy

WORKOUT OF THE DAY

For time:

400 meter run

30 ring muscle up

800 meter run

30 snatch

1 mile run

RX: (135/95)

55+: (115/75)

*30:00 time cap.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

Complete 8 tabata rounds per exercise:

Walking lunges

Hanging shoulder taps

Lateral box step overs

Ring rows

Thursday 12/19

WARM UP

EMOTM 10:00:

Odd: 10 ring swings + 10 air squats

Even: 5 meter bear crawl forward + 5 meter bear crawl backward

SKILL

Ring muscle up drills

-swingset drill

-negatives

WORKOUT OF THE DAY

For total reps on a 16:00 clock:

4:00 AMRAP overhead squat

4:00 AMRAP rope climbs

4:00 AMRAP thrusters

4:00 AMRAP wall walks

RX: (155/105)

55+: (115/75)

*Use same load for both barbell movements. Athletes may start at different stations if necessary. Score total reps completed.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

For time with partner:

150 wall balls

400 meter sled push

150 kb swings

*Share work as needed. Must complete in order.

Wednesday 12/18

WARM UP

5:00 single unders

3 rounds:

10 push ups

10 cal ski

10 cal row

SKILL

5 rounds for completion:

10 sledgehammer strikes

10 tire jumps

WORKOUT OF THE DAY

EMOTM 20:00:

16/12 calorie row

40 double unders

16/12 calorie ski

10 “over and back” burpees over jump rope

*Burpees must be 2 foot jump and 2 foot land. Score total reps completed.