WARM-UP
2 ROUNDS
10 Up/Downs
5 Up/ Down Dogs
10 Piked Shoulder Taps
10 Alt Arm Raise in Child’s Pose
5/5 Arnold Press
:30 Dead Hang
5 Slow Kip Swings
Into…
1 ROUND
10 Burpees
10 DB Push Press
5 Knee Raises
SKILL (ALL)
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs*
*Rope Climb Options…
BEG – Rope Pull to Stand / Rope Hang / Knees to Elbow
INT – J-Hook/ Half Rope Climb / Rope Climb
ADV – Legless / Seated / L-Sit
WORKOUT (PERFORMANCE)
AMRAP x 14 MINUTES
21 Burpees
14 DB Push Press (50/35)
3 Rope Climbs
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 14 MINUTES
21 Burpees
14 DB Push Press (35/20)
9 Knee to Elbow
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
EMOM x 6 MINUTES
MIN 1 – :45 Alt. Groiners w/Twist
MIN 2 – :45 Alt. Deadbugs
MIN 3 – :45 Rebound Pose w/Box Breathing*
*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold
EXTRA CREDIT (ALL)
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) 3-4 SETS
1 Kip
+
1 Dynamic Kip
+
1 Hips to Rings
-Rest As Needed b/t Sets-
2.) EMOM x 8 MINUTES
1 Ring Muscle-Up or 2-3 Low Ring Transition