Workouts

Monday 12/16

WARM UP

5:00 bike @ 50/40 RPM

*Each minute add 5 RPM

10:00 build to working weight on back squat

SKILL

EMOTM 15:00:

(1-2) back squat

*Load weights as follows: 1-5 @ 80%, 6-10 @ 85%, 11-15 @ 90%. Attempt 2 reps as long as possible. Drop to singles if necessary.

WORKOUT OF THE DAY

10:00 AMRAP:

1 pull up

1 calorie bike

Lv2: Chest to bar

*Add 1 pull up and 1 calorie every round. Score total reps.

Hybrid

SKILL

Push jerk technique

5 x 10

WORKOUT

5 rounds for time:

500 meter row

20 alternating Cossack squats

20 abmat situps

*25:00 time cap.

Saturday 12/14

WARM UP

10:00 pizza delivery

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

For time:

3 mile bike

50 deadlift

40 front squat

30 shoulder to overhead

20 snatch

RX: (95/65)

55+: (75/55)

Lv2: (115/75)

Friday 12/13

WARM UP

5:00 ski or row

3 rounds:

10 meter toy soldier

10 meter knee pull

10 meter quad pull

SKILL

EMOTM 18:00:

8 floor press

10 bent row

12 sumo deadlift

*Use same weight for all three movements

WORKOUT OF THE DAY

500 meter ski for time

Hybrid

SKILL

Deadlift technique

5 x 5

WORKOUT

For time:

500 single unders

3 rounds:

30 wall ball

30 medball Russian twist

500 single unders

*20:00 time cap.

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.

Hybrid

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).

Hybrid

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.