Announcement

Happy Birthday Jonathan Parks!!!

Strength – Back Squat (1×6)

Back Squat:
– Establish an 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.

Workout

Metcon (Time)

DANCER

5 Rounds
12 V-Ups
14 Alternating Hang Dumbbell
Clean and Jerks (50/35)
16 Alternating Dumbbell Step-ups
(50/35) (24/20)

TARGET SCORE
Target time: 11-13 minutes
Time cap: 16 minutes

SCALED OPTION
5 Rounds
12 Sit Ups
14 Alternating Hang Dumbbell Clean (Light)
16 Alternating Step-ups (20/16)

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

Strength – Squat Snatch (10×3)

3 Squat Snatch x 10 sets @70% of 1RM Snatch
* Complete a set every minute (10 minutes) *

Workout – Metcon (AMRAP – Rounds and Reps)

RUDOLPH

Teams of 2
15 min AMRAP
15/12 Calorie Row
15 Deficit Push Ups (4in/2in)
* Rower is always occupied *
* Scored by total pushups by team

TARGET SCORE
Target number of Reps: 100 reps +
Minimum number of reps before scaling: 75 reps

SCALED OPTION

Teams of 2
15 min AMRAP
12/10 Calorie Row
12 Bar Push Ups (OR Knee Push Ups)

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

Announcement

Happy Birthday Ivan Paris!!

Workout – Metcon (2 Rounds for time)

MILK AND COOKIES

Part A
5 rounds
15/12 Assault Bike
3 Power Snatch 155/105

– Rest equal to the time to complete 5 rounds in Part A-

Part B
5 rounds
15/12 Assault Bike
3 Power Clean and Jerk 205/135

TARGET SCORE
Target time each set: 6-8 minutes
Time cap each set: 10 minutes

SCALED OPTION
Part A
5 rounds
10/8 Assault Bike
6 Alternating Dumbbell Snatch (moderate)

Rest equal to the time to complete 5 rounds in Part A

Part B
5 rounds
10/8 Assault Bike
6 Alternating Dumbbell Clean and Jerks (moderate)

Strength – Shoulder Press (1×8)

Shoulder Press:
– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.

Workout – Metcon (3 Rounds for reps)

FIRESIDE ROAST AND TOAST

3 sets
3:00 Amrap
75 Double Unders
25 Wall Balls (20/14)
Max Double Dumbbell Step Ups (50s/35s)(24/20)
– rest 1:00 between sets –

TARGET SCORE
Target number of Reps each set: 12 + reps
Minimum number of reps before scaling: 8 reps

SCALED OPTION
3 sets
3:00 Amrap
100 Single Unders
20 Wall Ball Thrusters (14/10)
Max Single Dumbbell Step Ups (light) (20/16)
rest 1:00 between sets

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

Announcement

Happy Birthday Coach Chris and James Simpson!!

Workout – Metcon (No Measure)

DIRTY SANTA

Every Minute (4 rounds)
Min 1: 12/10 Calorie Assault Bike
Min 2: 15 Kettlebell Swings (1.5/1)
Min 3: 12/10 Calorie Assault Bike
Min 4: 15 T2B or V-Ups
Min 5: 12/10 Calorie Assault Bike
Min 6: Rest 1:00

* 66/60 reps total each set *

TARGET SCORE
Target Time Each Movement: Sub 40 Seconds
Time Cap each movement: 50 seconds

SCALED OPTION
Every Minute (4 rounds)
Min 1: 8/7 Calorie Assault Bike
Min 2: 15 Russian Kettlebell Swings (light)
Min 3: 8/7 Calorie Assault Bike
Min 4: 15 Abmat Sit Ups
Min 5: 8/7 Calorie Assault Bike
Min 6: Rest 1:00

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