Announcement

Happy Birthday Katrina Woods!!

Strength – Back Pause Squats (1×4)

– 5 sets x 2 reps
* Complete a set every 90 seconds *
Back Squat:
– Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.

Workout – Metcon (Time)

HOME ALONE

10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-Ups
Alternating Dumbbell Snatch (70/50)

TARGET SCORE
Target time: 8-10 minutes
Time cap: 14 minutes

SCALED OPTION
10-9-8-7-6-5-4-3-2-1
Push-Ups
Alternating Dumbbell Snatch (moderate)

Mobility – Warm-up (No Measure)

1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
* If time permits

Strength – Clean and Jerk (10×2)

2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk

* Complete a set every minute (10 minutes) *

Workout – Metcon (No Measure)

THE SANTA CLAUS

4 Rounds
1:00 Max Sand Ball Slams (25/15)
1:00 Max Double Unders
1:00 Max Sit Ups
1:00 Rest

TARGET SCORE
Target number of Reps each set: 140+
Minimum number of reps before scaling: 90

SCALED OPTION
4 Rounds
1:00 Max Wall Ball Slams (20/14)
1:00 Max Single Unders
1:00 Max Sit Ups
1:00 Rest

Mobility – Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
* If time permits

 

Announcement

Happy Birthday Kim Oakley!! (not shown)

Workout – Metcon (Time)

CUPID

3 Rounds
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders

TARGET SCORE
Target time: 14-16 minutes
Time cap: 20 minutes

SCALED OPTION

3 Rounds
20 Wall Ball Thruster (light)
60 Single Unders
20 Hanging Knee Raises
60 Single Unders

Accessory – Warm-up (No Measure)

3 sets
14 Barbell Front Rack Step Ups (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.
** If time permits

 

Strength – Shoulder Press (1×6)

Shoulder Press:
– Establish a 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 6 RM.

Workout – Metcon (Time)

COMET

1-3-5-7-5-3-1
Power Cleans (185/135)
2-6-10-14-10-6-2
Box Jump Overs (30/24)

TARGET SCORE
Target time: 8-10 minutes
Time cap: 12 minutes

SCALING OPTION

1-3-5-7-5-3-1
Power Cleans (moderate)
2-6-10-14-10-6-2
Ste Up and Overs (20/16)

Mobility – Warm-up (No Measure)

1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
* If time permits

Workout

Metcon (Time)

VIXEN

20/15 Calorie Assault Bike
30 Pull-Ups
20/15 Calorie Assault Bike
20 Strict Handstand Push Ups
20/15 Calorie Assault Bike
10 Burpee Pull-Ups
20/15 Calorie Assault Bike
20 Strict Handstand Push Ups
20/15 Calorie Assault Bike
30 Pull-Ups
20/15 Calorie Assault Bike
* Sub Ski erg or 29/21 Row

TARGET SCORE
Target time: 13-15 minutes
Time cap: 18 minutes

SCALED OPTION
12/10 Calorie Assault Bike
25 Jumping Pull-Ups
12/10 Calorie Assault Bike
20 Push Ups
12/10 Calorie Assault Bike
10 Burpee + RIng Row
12/10 Calorie Assault Bike
20 Push Ups
12/10 Calorie Assault Bike
25 Jumping Pull-Ups
12/10 Calorie Assault Bike

Skill – Warm-up (No Measure)

Advance:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar

Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension

Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise