WARM-UP

LINE DRILLS

25′ Alt. Knee Hugs

25′ Alt. Quad Stretch

25′ Hamstring Scoops

25′ Toy Soldier

25′ Toe Walk

25′ Heel Walk

25′ High Knees

25′ Butt Kickers

200m Run

Into…

CHIPPER WARM-UP

8 Scap Pull-Ups

8 Alt. Lunges :30 Plank Hold

8 Hanging Lat Pressdowns

8 Alt. Step-Ups

:30 Handstand Hold

8 Kip Swings

8 Box Jumps

:30 Dead Hang Hold

:15 Chin Over the Bar Hold

STRENGTH (ALL)

4 SETS

1:00 Plank Hold

:30 Handstand Hold*

:30 Dead Hang Hold

:15 Chin Over the Bar Hold

-Rest As Needed b/t Sets-

*Option for Wall or Freestanding.

WORKOUT (ALL)

4 SETS

30/25 Cal Bike

15 Toes to Bar or Toes to Something

30 Box Jumps (Athlete Choice)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

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-

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