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-

WARM-UP

PART 1) TABATA

(8 ROUNDS – :20 WORK / :10 REST)

MVMT 1 – Bike (increase pace by 3-5 RPMs every round)

MVMT 2 – Hollow Hold

Into…

PART 2) 2-3 ROUNDS

10 SLOW Alt. Pike Shoulder Taps

5 Cat/Cows

10 Banded PVC Deadlifts

5 Jefferson Curls

WORKOUT (PERFORMANCE)

ON A 21:00 RUNNING CLOCK…

Max Cal Bike*

Every 3:00 Including 0:00, complete one of the below options. Perform the same option for full workout…

1) 10 Handstand Push-Ups + 5 Deadlifts (275/185)

2) 7 Handstand Push-Ups + 7 Deadlifts (225/155)

3) 5 Handstand Push-Ups + 10 Deadlifts (185/135)

(Score is Total Cals)

KG BB1: (125/85)

KG BB2: (100/70)

KG BB3: (85/60)

WORKOUT (FITNESS)

ON A 21:00 RUNNING CLOCK…

Max Cal Bike*

Every 3:00 Including 0:00, complete one of the below options. Perform the same option for full workout…

1.) 10 DB Push Press (Athlete Choice) + 5

Deadlifts (185/135)

2.) 7 DB Push Press (Athlete Choice) + 7

Deadlifts (155/105)

3.) 5 DB Push Press (Athlete Choice) + 10

Deadlifts (135/95)

(Score is Total Cals)

KG BB1: (85/60)

KG BB2: (70/47.5)

KG BB3: (60/42.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00 Foam Roll*

5 Cat/Cows

:30 Childs Pose

1:00 EZ Recovery Cardio Choice**

*Focus on quads/glutes/lats

**Nasal Only Breathing

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

250m/200m Row (24-26SPM)

12 Alt. Reverse Lunges

150m/100m Row (26-28+SPM)

6/6 Split Squats

Into…

EMOM x 4 MINUTES

(:40 ON / :20 OFF)

MIN 1 – Single Unders

MIN 2 – Deadbugs

MIN 3 – Double Under or Double Under attempts

MIN 4 – Sit-Ups

STRENGTH (ALL)

4 SETS

10/10 Barbell Back Rack Reverse Lunges*

12-15 DB Bent Over Reverse Flyes

-Rest As Needed b/t Sets-

*Keep Weight Light-Moderate.

(Score is Weight)

WORKOUT (PERFORMANCE)

AMRAP × 15 MINUTES

500/400m Row

100 Double Unders

50 Sit-Ups

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP x 15 MINUTES

400/350m Row

150 Single Unders

40 Sit-Ups

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 Up Dog to Down Dog :30/:30 Figure 4 Stretch*

10 SLOW Arm Haulers

*Option for Half Pigeon

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND MOBILITY

6 Up/Down Dogs

8 Bootstrappers

10 PVC Pass Throughs

10 PVC Around The Worlds

into…

1 ROUND

15 Air Squats

10 WB Strict Press

10 WB Around the World

6 PVC Sn. Grip Deadlift

6 PVC High Hang High Pull

6 BTN Sn. Grip Push Jerks

into…

1 ROUND

10 WB Front Squats

10 WB Thrusters

4 BB Sn. Grip Deadlift

4 BB High Hang High Pull

4 BB BTN Sn. Grip Push Jerks

STRENGTH (ALL)

EMOM × 7 MINUTES

1 Power Snatch*

+

1 Hang Power Snatch

*Build to and slightly past Workout

Weight.

(Score is Weight)

WORKOUT (PERFORMANCE)

FOR TIME

35 Wall Balls (20/14)

6 Power Snatch (155/105)

30 Wall Balls

5 Power Snatch

25 Wall Balls

4 Power Snatch

20 Wall Balls

3 Power Snatch

15 Wall Balls

2 Power Snatch

10 Wall Balls

1 Power Snatch

(Score is Time)

KG WB: (9/6)

KB BB: (70/47.5)

WORKOUT (FITNESS)

FOR TIME

35 Wall Balls (14/10)

6 Power Snatch (115/75)

30 Wall Balls

5 Power Snatch

25 Wall Balls

4 Power Snatch

20 Wall Balls

3 Power Snatch

15 Wall Balls

2 Power Snatch

10 Wall Balls

1 Power Snatch

(Score is Time)

KG WB: (6/5)

KB BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00 Cool Down Walk

5/5 Moose Antlers

5 As / Ts / Ys*

*1 Rep = A + T + Y. Use LIGHT weight.