Single-leg hinge & upper press strength + intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
Every :90 for 12:00 (4 sets of each):
1st: 6-8 L leg single-arm crossbody DB Romanian deadlift
2nd: 6-8 R leg single-arm crossbody DB Romanian deadlift
+
4 sets for total burpees:
3:00 of [16/13 calories + 16 alternating DB snatches + max in remaining time burpees w/lateral hop/step over the DB]
:60 rest
+
3-5 sets:
12-16 tricep extensions – any variation
12-16 curls – any variation
OR
mobility work
3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
12 walking lunges
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
5 front squats, 22X1
5 strict supinated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken each set
+
For time w/12:00 cap:
20 toes-to-bar
30 dual DB or sandbag or med ball squats
20 toes-to-bar
30 dual DB or sandbag or med ball walking lunges
20 toes-to-bar
+
3 sets optional:
8-10 calf raises
16-20 tibialis raises
OR
5:00-10:00 coach-led mobility work
Weightlifting & press strength + choose your own triplet
3 rounds as warm-up:
1-2 slow wall walks or mat lengths handstand walk
3 nice & slow unweighted Jefferson curl
:30-:60 relaxed hang from bar
+
Every 3:00 for 15:00 (5 sets):
3 power clean or power snatch singles
:15-:30 top of dip support or 3-6 strict dips (any variation – rings/bar/bench)
+
AMRAP in 8:00:
5 push-ups
3 dual DB deadlifts
2 dual DB hang power cleans
OR
AMRAP in 8:00:
2 strict handstand push-ups
3 kipping handstand push-ups
5 deadlifts, moderate/tough up to 175/275
+
coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
20/16 row or ski erg calories
15 wall balls
100′ tough Farmer’s walk or 5 muscle-ups
*partners trade after each completed movement
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
:10-:30 plank or handstand hold
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 clean-grip deadlifts, 31X1
5/side single-arm DB/KB shoulder press
+
Death by:
min 1: 1 power clean + 1 burpee over the bar
min 2: 2 power cleans + 2 burpees over the bar
min 3: 3 power cleans + 3 burpees over the bar
and so on adding 1 to each movement each minute until you cannot complete the required total in the minute
*up to 135/95, burpees can be bar-facing or lateral
+
3-5 sets:
12 DB curls
16 band face pulls
OR
5:00-10:00 coach-led mobility
Christmas Art Contest + Partner Work + Cookie Exchange
10:00 dynamic mobility work – coach-led
+
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
+
bis/tris/abs, walk, or mobility work of choice
