3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 3:00 for 15:00 (5 sets):
1 back squat, 40X1
1 supinated strict pull-up – weight or band-assist as needed to ensure challenging singles each set
+
AMRAP in 10:00 w/a partner:
5 toes-to-bar
10 wall balls
max calories
*both partners are working the entire time, with 1 accumulating rounds of TTB/WB while the other accumulates calories… partners can switch off at any time
*score 1: total reps of TTB/WB
*score 2: total calories
+
5:00-10:00 coach-led mobility
Christmas Eve Art Contest (complete w/bonus workout!)
10:00 dynamic mobility work – coach-led
+
For time & aesthetic quality w/partner:
50 double-unders
draw base snowball
50 calories
draw middle snowball
25 synchronized burpees
draw top snowball
50 double-unders
draw hat
50 calories
draw eyes
25 synchronized alternating DB snatches
draw nose
50 double-unders
draw mouth
50 calories
draw accessory/item/part of choice
25 synchronized burpees
draw arms
50 double-unders
draw buttons
50 calories
draw accessory/item/part of choice
50 synchronized alternating DB power cleans
draw accessory/item/part of choice
*1 partner working at a time during the jump rope, calories, and drawing, partners work together synchronized movements (must be together @ top of each movement for the rep to count)
+
bis/tris/abs, walk, or mobility work of choice
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
1 front squat
3-5 dual DB bent-over rows
+
7 rounds for time w/10:00 cap:
7 thrusters, moderate up to 135/85
7 pull-ups or CTB pull-ups
+
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30-:60 relaxed 2-arm hang from bar
500m row, 400m ski erg, or 1000m bike erg
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 for max hang:
:30 plank or :30 top of ring dip hold
1 lap around the gym Farmer’s walk
50 single-unders or double-unders
200m row
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
5-4-3-2-1 hang power cleans
+
5 sets for double-under reps:
2:00 of [5/side tough single-arm DB hang clean to overhead + 300′ shuttle run (6 x 25′ out & back) + max double-unders in remaining time]
:60 rest
+
3 sets:
20 alternating dual DB curls
20 band tricep pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows
