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

Workout – Metcon (Time)

UGLY CHRISTMAS SWEATER

* Give athletes 3 choices *

Option 1:
20 Rounds
1 Devils Press (50s/35s)
2 Dumbbell Thrusters (50s/35s)
3 Burpee Box Jump Over (24/20)

Option 2:
10 Rounds
2 Devils Press (50s/35s)
4 Dumbbell Thrusters (50s/35s)
6 Burpee Box Jump Over (24/20)

Option 3:
5 Rounds
4 Devils Press (50s/35s)
8 Dumbbell Thrusters (50s/35s)
12 Burpee Box Jump Over (24/20)

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

SCALED OPTION
5 Rounds
4 Dumbbell Up Downs + Clean and Push Press
8 Dumbbell Thrusters
12 Up Down + Box Step Up
(Light weight/low box)

Skill – Warm-up (No Measure)

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

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

Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise

* On the Kip, really have athletes focus on getting their head through their arms (swing through) and behind the bar (swing back). *

Strength – Back Squat (1×8)

Back Squat:
– Establish an 8 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 (3 Rounds for time)

HOT COCOA

3 Sets (1 Set every 6 Minutes)
25/20 Calorie Row
300m Run OR 200m Shuttle Run (2x50m Down and Back)
25/20 Calorie Row

TARGET SCORE
Target time each set: 4-5 minutes
Time cap: 5:30 minutes

SCALED OPTION
3 Sets (1 Set every 6 Minutes)
15/12 Calorie Row
200m Run or 100m Shuttle Run (1x50m Down and Back)
15/12 Calorie Row

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 Lower Back
* If time permits