Skill + active recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5 table hold to L-sit w/pause at each end
10 scap pull-ups
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easily sustainable effort:
500m row
1 lap around the gym bag, ball, or dual KB front rack carry
1 lap around the gym dual KB/DB Farmer’s walk
1 lap around the gym bear crawl
1 lap around the gym walking lunges
+
5:00-10:00 coach-led mobility

Single-leg strength + something Open-y

3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 3 sets:
12-16 alternating barbell on back reverse lunges
+
For time w/12:00 cap:
3 rounds of [10 squat cleans + 10 pull-ups]
3:00 rest
3 rounds of [10 front squats + 10 pull-ups]
*moderate load that you believe will still allow you to complete all 6 rounds within the cap
+
5:00-10:00 coach-led mobility

Hinge/press strength + partner triplet

3 rounds as warm-up:
10 hollow rocks
10 alternating DB snatches
30 single-unders
+
Every :90 for 15:00 (5 sets of each):
1st: 6-8 dual DB sumo deadlifts, 31X1
2nd: 6-8 dual DB floor presses, 30X1
+
AMRAP in 15:00 w/a partner:
3 ground-to-overhead, up to 115/75
5 bar-facing burpees
7 calories
*partners trade of completed rounds
+
5:00-10:00 coach-led mobility

Squat & upper pull strength + triplet

3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (5 sets):
2 front squats
2 strict CTB pull-ups – band-assist or weight as needed to make 2-3 challenging every round
+
AMRAP in 10:00:
5 toes-to-bar
10 air squats (or 10 alternating pistols if proficient)
20 double-unders
+
5:00-10:00 coach-led mobility

Christmas Eve Art Show

Dynamic mobility
+
For time/aesthetic quality w/a partner:
90 pull-ups
120 push-ups
150 row calories
180 wall balls
*only 1 partner working at a time (including during drawing portions), trade off all work as desired
*after each 30 pull-ups, 40 push-ups, 50 row calories, and 60 wall balls, draw 1 portion of your snow man, in this order:
1. base snowball
2. middle snowball
3. top snowball
4. hat
5. eyes
6. nose
7. mouth
8. pipe
9. arms
10. buttons
11. scarf
12. your choice!
+
5:00-10:00 coach-led mobility

Skill + active recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5 table hold to L-sit w/pause at each end
10 scap pull-ups
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easily sustainable effort:
1 lap around the gym bag, ball, or dual KB front rack carry
1 lap around the gym dual KB/DB Farmer’s walk
1 lap around the gym bear crawl
60 single- or double-unders
600m row
+
5:00-10:00 coach-led mobility