– 2:00 Double Under Practice
Three Rounds
– 10 Jumping Jacks
– 10 PVC Good Mornings
– 10 Mountain Climbers
EMOM – 16:00
– Odd: 10 Power Snatch (95#/65#)
– Even: 10 Box Jumps (30″/24″)
Three Rounds
– 150 Single Unders
– 10 Pushup
– 20 Hollow Rock
5:00
– Skin the Cat
AMRAP – 20:00
– 5 Front Rack Lunges (each)
– 10 Push Press (95#/65#)
– 15 Calories Rower
Three Rounds
– 10 Plank Lunges
– 10 Lunges
– 10 Ring Row
– 10 Pushup
EMOM – 8:00
– Odd: 10 squat cleans (135#/95#)
– Even: 10 Burpee
AMRAP – 8:00
– 10 Ring Rows
– 40 Double Unders
Five Rounds
– 15 Behind Neck Snatch Grip Strict Press
– 10 Bent Over Barbell Rows
Five Rounds
– 10 PVC Passthroughs
– 10 PVC Good Mornings
– 10 PVC Overhead Squats
– 5 Squat Thrust
Five Rounds
– 1:00 Situps
– 1:00 Box Jumps (24″/20″)
– 1:00 Max KB Swings (24kg/16kg)
– 1:00 Rest
Two Rounds
– 1:00 Candlesticks
– 10 Weighted Pushups
– Max Handstand Hold/Handstand Shoulder Taps
– 25m Instep Lunge
– 25m High Kick
– 25m Side to Side Lunge
EMOM – 6:00
– 5 push ups
– 10 air squats
– 15 sit Ups
EMOM – 15:00
– First: Max Unbroken Pushups
– Second: Max Unbroken Hang Cleans (135#/95#)
– Third: Max Unbroken Pullups
Score: Total reps
No 5:30pm Class on Friday 12/23; No class on Saturday 12/24; No 5:30AM or 6:30PM class on Monday 12/26.
– 500m Row
Three Rounds
– 10 Russian KB Swing
– 8 Burpee
– 6 Inch Worm
Eight Rounds (:20/:10)
– Body Weight Deadlifts
AMRAP – 20:00
– 5 Power Clean (135#/95#)
– 5 Pullup
– 10 Pushup
No 5:30pm Class on Friday 12/23; No class on Saturday 12/24; No 5:30AM or 6:30PM class on Monday 12/26.
– 500m Row
Tabata (Only 4 Rounds of Each):
– Hollow Rocks
– Russian KB Swings
– 1 1/4 Air Squats
Three Rounds
– 10 KB Windmill
– 10 Single KB OH Squat (each)
– 1:00 Back Extension Hold
Score: Combined weight used on windmill and OH squat.
Three Rounds For Time
– 15 Toes to Bar
– 12 OH Lunge (each) (45#/25#)
– 9 Handstand Pushup
Two Rounds
– 10 Side to Side Lunge (each)
– 10 Hip Hinge (each)
10:00 – Rope Climb Progression
For Time
– 50/40/30/20/10 Wall Ball (20#/14# @10’/9′)
– 5/4/3/2/1 Rope Climb
Three Rounds
– 200 Single Unders
– 5 Light Turkish Get Ups (each)
Note: Little or no weight on get ups.
EMOM – 8:00
– Odd: 10 Push Press (95#/65#)
– Even: 10 Hang Cleans
RxPlus:
– 115#/75#
AMRAP – 7:00
– 50m Bear Crawl
– 20 KB Swings (24kg/16kg)
Five Rounds
– 15 Behind Neck Snatch Grip Strict Press
– 10 Bent Over Barbell Rows
Three Rounds
– 10 Banded Squat
– 5 Inch Worm
– 3 Wall Walk
Four Rounds For Time
– 20 Calorie Rower
– 20 KB Clean Catch Squat (32kg/24kg)
– 20 burpees
– 1:00 Rest