Rest!

Christmas Eve Art Contest (complete w/bonus workout!)

10:00 dynamic mobility work – coach-led
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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)
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bis/tris/abs, walk, or mobility work of choice

Squat & pull strength + couplet

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
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Every 2:30 for 15:00 (6 sets):
1 front squat
3-5 dual DB bent-over rows
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7 rounds for time w/10:00 cap:
7 thrusters, moderate up to 135/85
7 pull-ups or CTB pull-ups
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5:00-10:00 coach-led mobility

Gymnastics tech work + recovery

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
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Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
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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
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5:00-10:00 coach-led mobility

Weightlifting + intervals + accessory

2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
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Every 2:00 for 10:00 (5 sets):
5-4-3-2-1 hang power cleans
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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
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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

Squat & pull strength + AMRAP

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
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Every 3:00 for 15:00 (5 sets):
3 back squats, 40X1
2 supinated strict pull-ups – weight or band-assist as needed to ensure 3 unbroken, challenging reps each set
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AMRAP in 12:00:
6 x [1 pull-up + 1 toes-to-bar] or 4/3 bar muscle-ups
14 wall balls
16 calories – your choice
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5:00-10:00 coach-led mobility