Christmas Eve Art Show

Dynamic mobility
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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!
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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
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5:00-10:00 coach-led mobility

Weightlifting + 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
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12:00 to build to a power clean or power snatch max for the day
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For time w/12:00 cap:
3 rounds of [10 power cleans @ 185/125 + 10 handstand push-ups]
3:00 rest
3 rounds of [10 deadlifts @ 185/125 + 10 bar-facing burpees]
OR
For time w/12:00 cap:
1-2-3-4-5-6-7 of [dual DB hang power cleans + dual DB shoulder-to-overhead]
3:00 rest
7-6-5-4-3-2-1 of [dual DB hang power cleans + dual DB shoulder-to-overhead]
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5:00-10:00 coach-led mobility

Squat & upper pull strength + partner 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
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Every 3:00 for 15:00 (5 sets):
3 front squats
2-3 strict CTB pull-ups – band-assist or weight as needed to make 2-3 challenging every round
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AMRAP in 15:00 w/a partner:
5 pull-ups (CTB pull-ups if unbroken is possible)
15 double-unders
10 air squats (or 10 alternating pistols if proficient)
*partners trade off completed rounds
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5:00-10:00 coach-led mobility

3 rounds as warm-up:
5/side single-arm DB hang clean to overhead, light
10 hollow rocks
30 single-unders
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Every :90 for 15:00 (5 sets of each):
1st: 8-10 (4-5/side) alternating dual DB crossbody Romanian deadlifts
2nd: 8-10 (4-5/side) alternating dual DB floor press
*both movements slow & controlled again
+
AMRAP in 7:00:
14 bar-facing burpees
14 hang power cleans, light up to 95/65
OR
AMRAP in 7:00:
28 (2 x 7 out & back) mat lengths handstand walk
28 power snatches, 115/75
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5:00-10:00 coach-led mobility

Partner things!

10:00 dynamic mobility work – coach-led
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AMRAP in 24:00 w/a partner:
10 calories
10 wall balls
20 double-unders
20/20/40
30/30/60
and so on, adding 10 to the cals & wall balls and 20 to the DUs
+
bis/tris/abs of choice or easy walk cool-down