Christmas Art Contest + Partner Work + Cookie Exchange
10:00 dynamic mobility work – coach-led
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For time & aesthetic quality w/partner:
60 double-unders
draw base snowball
600m row (or equivalent)
draw middle snowball
30 synchronized pull-ups
draw top snowball
60 double-unders
draw hat
600m row
draw eyes
60 synchronized goblet squats
draw nose
60 double-unders
draw mouth
600m row
draw arms
30 synchronized pull-ups
draw accessory/item/part of choice
60 double-unders
draw accessory/item/part of choice
600m row
draw accessory/item/part of choice
60 synchronized goblet walking lunges
draw accessory/item/part of choice
*1 partner working at a time during the jump rope, machine, and drawing
*partners work together synchronized movements *synchronized = neither partner can get more than 1 rep ahead of the other
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bis/tris/abs, walk, or mobility work of choice
3 rounds as warm-up:
5-15 solid push-ups
3 nice & slow unweighted Jefferson curl
:30-:60 relaxed hang from bar
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Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 power cleans
:15-:30 top of dip support or 3-6 strict dips (any variation – rings/bar/bench)
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For time w/12:00 cap:
12 wall walks or mat lengths handstand walk
48 deadlifts, light/moderate up to 225/135
12 wall walks or mat lengths handstand walk
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coach-led mobility
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 walking lunges
:15-:30 handstand hold
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Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 front squats, 40X1
5-4-3-2-1 strict pronated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
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AMRAP in 8:00:
2 dual DB thrusters
3 dual DB squats
5 toes-to-bar
OR
AMRAP in 8:00:
2 bar muscle-ups
3 toes-to-bar
5 thrusters, 135/85
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3 sets optional:
8-12 calf raises
12-15 tibialis raises
OR
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
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AMRAP in 24:00 w/partner:
14/12 calories
10 kettlebell swings above head level
8 handstand push-ups or 8 dual DB shoulder-to-overhead
*partners trade after each completed movement
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bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 wall balls
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Every 3:00 for 15:00 (5 sets):
3-5 back squats, 21X1
6-10 dual DB/KB bent-over rows
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For time w/10:00 cap:
60 sandbag or med ball walking lunges
45 pull-ups
30 sandbag or med ball walking lunges
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3 sets:
8-12 dual DB delt raises
8-12 shrugs
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
8 alternating unweighted Turkish get-ups
15 hanging knee raises
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Every :60 for 15:00 (5 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these catagories: bodyweight pull or press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension, or get-ups
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20:00 @ easily sustainable effort:
max hang from bar
100′ bear crawl or handstand walk
200′ bear hug carry
30 calories
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5:00-10:00 coach-led mobility
