Closed for the holiday.

Closed in observance of the holiday.

WARM-UP

10/10 Front to Back Leg Swings

10/10 Side to Side Leg Swings

20 Lateral Line Hops

20 Sagittal Line Hops

16 Shoo the Chickens

into..

200m Jog

10 Box Step-Ups

10 Deadbugs

12 Scap Push-ups

8 Up-Downs

into…

100m Run

8 KB Goblet Box Step-Ups

10 Straight Leg Sit-Ups

6 Push-Ups

into…

100m Sprint

10 Butterfly Sit-Ups

6 Hand Release Push-Ups

6 Up-Down Box Jumps

STRENGTH (ALL)

3 SETS

12-15 Lat Pull-Overs

20-25 Banded Upright Rows

-Rest As Needed b/t Sets-

(Score is Weight)

WORKOUT (PERFORMANCE)

ON A 5:00 RUNNING CLOCK…

AMRAP × 3 MINUTES

Max KB Goblet Alt. Box Step-Ups (53/35)|

(24/20)

Immediately into…

100m Sprint

-Rest Time Remaining-

ON A 5:00 RUNNING CLOCK…

AMRAP × 3 MINUTES

Max Sit-Ups

Immediately into…

100m Sprint

-Rest Time Remaining-

ON A 5:00 RUNNING CLOCK…

AMRAP × 3 MINUTES

Max Hand Release Push-Ups

Immediately into…

100m Sprint

-Rest Time Remaining-

ON A 5:00 RUNNING CLOCK…

AMRAP × 3 MINUTES

Max Hand Release Push-Ups

Immediately into…

100m Sprint

-Rest Time Remaining-

ON A 5:00 RUNNING CLOCK…

AMRAP × 3 MINUTES

Max Up-Down Box Jumps (24/20)

Immediately into…

100m Sprint

(Score is Total Reps of ‘Max’ Movements)

KG KB: (24/16)

WORKOUT (FITNESS)

ON A 5:00 RUNNING CLOCK…

AMRAP × 3 MINUTES

Max KB Goblet Alt. Box Step-Ups (35/20)|

(20)

Immediately into…

100m Sprint

-Rest Time Remaining-

ON A 5:00 RUNNING CLOCK…

AMRAP × 3 MINUTES

Max Sit-Ups

Immediately into…

100m Sprint

-Rest Time Remaining-

ON A 5:00 RUNNING CLOCK…

AMRAP × 3 MINUTES

Max Hand Release Push-Ups

Immediately into…

100m Sprint

-Rest Time Remaining-

ON A 5:00 RUNNING CLOCK…

AMRAP × 3 MINUTES

Max Up-Down Box Jumps (20)

Immediately into…

100m Sprint

(Score is Total Reps of ‘Max’ Movements)

KG KB: (16/12)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 As + Ts + Ys* w/LIGHT Weight

10/10 Single Leg Glute Bridge-Ups

1:00 Rebound Pose

*1 Rep = A +T+Y

-Rest as Needed b/t Sets-

WARM-UP

1-2 ROUNDS

30 Mountain Climbers

25 Bunny Hops

20 Shoulder Taps

15 Scap Push-Ups

10 Glute Bridge Ups

10 Box Step Ups

Into…

2 ROUNDS

6 SL KB RDL + 6 SL SA KB Bent Over Row

6 SL KB RDL + 6 SL SA KB Bent Over Row

6 Push-Ups

6 Jump Tucks*

*Perform Box Jumps the 2nd Round

STRENGTH (ALL) — ON A 20:00

RUNNING CLOCK… Build to a 3-Rep Moderate-Heavy Bench Press

Bench Press for load:

#1: 3 reps

WORKOUT (PERFORMANCE)

AMRAP × 12 MINUTES

12 Hand Release Push-Ups

12 Russian KB Swings (70/53)

12 Box Jumps (24/20)

(Score is Rounds + Reps)

KG KB: (32/24)

WORKOUT (FITNESS)

AMRAP x 12 MINUTES

12 Push-Ups

12 Russian KB Swings (53/35)

12 Box Jumps (20)

(Score is Rounds + Reps)

KG KB: (24/16)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

-Rest as Needed b/t Sets-

WARM-UP

OPTIONAL WARM-UP GAME…

PARTNER WARM-UP…

AMRAP × 10 MINUTES

10 Plank Alt. Med. Ball Rolls*

10 Alt. Med. Ball Throws**

10 Synchro Sit-Ups

30 Double-Unders (Alt: 60 Single-Unders)***

*Both partners facing each other in a tall plank position. Partners will roll the med.

Ball back and forth to each other.

**Partners will do Wall Balls back and forth to each other.

***P1 works while P2 rests. Split work evenly.

OPTIONAL SOLO WARM-UP…

2 ROUNDS

10 Alt. Plank Rotations

10 Med. Ball Front Squats

10 Med. Ball Push Presses to Target

10 Alt. Deadbugs

30 Double-Unders or 60 Single-Unders

“DECK THE WALL BALLS (PERFORMANCE)”

PARTNER WORKOUT IN TEAMS OF 2…

2 ROUNDS FOR TIME*

200 Double Unders

150 Wall Balls (20/14)

100 Sit-Ups

50 Strict Pull-Ups

*P1 works while P2 rests. Split work as needed

(Score is Time)

KG WB: (9/6)

“DECK THE WALL BALLS(FITNESS)”

PARTNER WORKOUT IN TEAMS OF 2…

2 ROUNDS FOR TIME*

300 Single Unders

120 Wall Balls (14/10)

80 Sit-Ups

60 Ring Rows

*P1 works while P2 rests. Split work as needed.

(Score is Time)

KG WB: (6/5)

SOLO WORKOUT OPTION…

2 ROUNDS FOR TIME

100 Double Unders or 150 Single Unders

75 Wall Balls (Athlete Choice)

50 Sit-Ups

25 Strict Pull-Ups or Ring Rows

(Score is Time)

*The third of three Holiday Workouts this week!

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 SLOW PVC Pass Thrus

5/5 Moose Antlers

10/10 Single Arm Banded Upright Row

-Rest as Needed b/t Sets-

(No Measure)

Closed for the Holiday

Closed for the Holiday

WARM-UP

1:00 Bike

Into…

2 ROUNDS

10 Air Squats

10 PVC Pass Through

10 Behind the Neck Strict Press

5/5 Around the Worlds

5 PVC Snatch Balance

10 PVC OH Squat

Into…

2 ROUNDS

:45 Bike

5 Snatch Deadlift

5 High Hang Muscle Snatch

:20 OH Hold

5 OH Squats

Into…

:45 Bike (goal: finish workout cals)

STRENGTH (ALL) — ON A 20:00

RUNNING CLOCK… Build to a Heavy K Rep Snatch*

Snatch for load:

#1: 1 rep

WORKOUT (PERFORMANCE)

AMRAP × 8 MINUTES

12/10 Cal Bike

7 Hang Squat Snatch (75/55)

(Score is Rounds + Reps)

KG BB: (35/25)

WORKOUT (FITNESS)

AMRAP x 8 MINUTES

10/8 Cal Bike

7 Hang Power Snatch (75/55)

(Score is Rounds + Reps)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 SLOW Arm Haulers

10 Alt. Plate Around the Worlds

1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

40 Alt. Mountain Climbers

10 Scap Push-Ups

5/5 Thread the Needle*

10 Good Mornings*

*2nd RND complete 10 Arm Haulers & 10

KB Deadlifts

Into…

2 ROUNDS

10 Up-Downs*

10 Russian KB Swings*

10 Ring Rows

10 Scap Pull-Ups

*RND 2 complete 10 Burpees + 10 KB

Swings

SKILL (ALL)

5 SETS

Complete One of the Below Gymnastics Options…

Gymnastics Option…

5 Vertical Ring Rows

5-7 Strict (Banded) Pull-Ups

5 Strict Chest to Bar Pull-Ups

3 Weighted Strict Pull-Ups

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME

30 Burpees to Target*

30 KB Swings (53/35)

30 Chest to Bars**

*Target ideally 6″ above standing reach.

**Pull-Ups reduce by 10 each round, 30-20-10.

(Score is Time)

KG KB: (24/16)

WORKOUT (FITNESS)

3 ROUNDS FOR TIME

25 Burpees to Target*

30 KB Swings (35/26)

30 Pull-Ups or Jumping Chest to Bars**

*Target ideally 6″” above standing reach.

**Pull-Ups reduce by 10 each round, 30-20-10.

(Score is Time)

KG KB: (16/12)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – :45 Lat Stretch*

MIN 2 – 5/5 SA Half Kneeling Bottoms Up

KB Press

MIN 3 – :45 EZ Cardio Choice

*Options include…

Foam Roll or Lacrosse Ball Smash

Box Prayer Stretch

Childs Pose Single Arm Lifts

WARM-UP

2 ROUNDS

10 Step-Ups

:15/:15 Box-assisted pigeon stretch

10 Air Squat

5/5 Cossack Squat

10 Bootstraps

Into

2 ROUNDS

10 Box Jumps (increase height second round)

10 Jumping Air Squat

:30 Squat Hold

STRENGTH (ALL) — 10-10-10-10 Box Back Squats*

Box Squat for load:

#1:10 reps

#2: 10 reps

#3: 10 reps

#4: 10 reps

WORKOUT (PERFORMANCE)

EVERY 2:00 × 4 SETS

15 Box Jumps (30/24)

Max Air Squats w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Squats)

WORKOUT (FITNESS)

EVERY 2:00 × 4 SETS

15 Box Jumps (24/20)

Max Air Squats w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Squats)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing

**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-