Confetti and Fireworks

AFFILIATE COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
3:00 Max Distance Run or 50ft Shuttle Runs
1:00 Max Power Cleans (95/65)
3:00 Max Distance Run or 50ft Shuttle Runs
2:00 Max Power Cleans (135/95)
3:00 Max DIstance Run or 50ft Shuttle Runs
3:00 Max Power Cleans (185/125)
3:00 Max Distance Run or 50ft Shuttle Runs
(Score is Reps per Interval)

INDEPENDENCE:
3:00 Max Distance Run or 50ft Shuttle Runs
1:00 Max Power Cleans (75/55)
3:00 Max Distance Run or 50ft Shuttle Runs
2:00 Max Power Cleans (115/85)
3:00 Max Distance Run or 50ft Shuttle Runs
3:00 Max Power Cleans (155/105)
3:00 Max Distance Run or 50ft Shuttle Runs

LIBERTY:
2:00 Max Distance Run or 50ft Shuttle Runs
1:00 Max Dumbbell Power Cleans (light)
2:00 Max Distance Run or 50ft Shuttle Runs
2:00 Max Dumbbell Power Cleans (light-moderate)
2:00 Max Distance Run or 50ft Shuttle Runs
3:00 Max Dumbbell Power Cleans (moderate)
2:00 Max Distance Run or 50ft Shuttle Runs

Target:

Light: 20+ / Moderate: 15+ / Heavy: 10+

Shuttle Runs: 29

Minimum:

Light: 15+ / Moderate: 10+ / Heavy: 6+

Shuttle Runs: 23

Open Gym

8-10am with Coach Matt!

Open Gym

2-4pm with Coach Mike

Double Doozie

With a Partner

15:00 - For Calories

Partner 1: Bike for Calories

Partner 2:

- 20 Alternating DB Snatch (50/35)

- 10 DB Front Rack Lunges (R/L=2)

- 5 Burpees

REST 2:00

For Time - Complete however many calories as you did in round 1

Partner 1: Works on Calories

Partner 2:

- 20 Alternating DB Snatch (50/35)

- 10 DB Front Rack Lunge (R/L=2)

- 5 Burpees

Time Cap: 18:00

Switch for both parts is 1 Full Round

Gymnastics Test

Level 1: Determine the thinnest band possible that you can perform a strict pull-up

Level 2: Determine your max, unbroken set of strict pull-ups or chin-ups

Level 3: Determine your max weighted strict pull-up weight

Frankincense

AFFILIATE COMPETE (RX+)

3 Rounds

21 Strict Handstand Push Ups

21 Deadlifts (225/155)

21 GHDs

FREEDOM (RX):
3 Rounds
21 Handstand Push Ups
21 Deadlifts (185/125)
21 GHDs (or V-Ups)
(Score is Time)

INDEPENDENCE:
3 Rounds
15 Handstand Push Ups
21 Deadlifts (155/105)
15 GHDs (or V-Ups)
(Score is Time)

LIBERTY:
3 Rounds
15 Dumbbell Push Press (light)
15 Dumbbell Deadlifts (light)
15 Sit Ups
(Score is Time)

- Target Time: 9-11 Minutes

- Time Cap: 16 Minutes

CLOSED - MERRY CHRISTMAS!

12 Days of Christmas

Affiliate Compete (RX+)

12oz Carbonated Beverage

11 Burpees

10 Chest-to-Bar Pull Ups

9 Wall Balls (30/20)

8 Box Jumps (30/24)

7 SDHP (115/80)

6 Toes to Bar

5 Power Cleans (115/80)

4 Overhead Squats (115/80)

3 Thrusters (115/80)

2 Strict HSPU

1 Turkish Get-Up (45/35)

Freedom (RX)

12oz Carbonated Beverage

11 Burpees

10 Pull Ups

9 Wall Balls (20/14)

8 Box Jumps (24/20)

7 SDHP (95/65)

6 Toes to Bar

5 Power Cleans (95/65)

4 Overhead Squats (95/65)

3 Thrusters (95/65)

2 HSPU

1 Turkish Get-Up (35/25)

Independence

12oz Carbonated Beverage

11 Burpees

10 Chest-to-Bar Pull Ups

9 Wall Balls (14/10)

8 Box Jumps (24/20)

7 SDHP (75/55)

6 Toes to Bar

5 Power Cleans (75/55)

4 Overhead Squats (75/55)

3 Thrusters (75/55)

2 Volcano Push-Ups

1 Turkish Get-Up (25/15)

Liberty

12oz Carbonated Beverage

11 Up Downs

10 Ring Rows

9 Air Squats

8 Box Step-Ups

7 KB SDHP (light)

6 Sit-Ups

5 DB Power Cleans (light)

4 KBS (light)

3 Thrusters (light)

2 Push-Ups

1 Turkish Get-Up (light)

Target Time: 25-30 Minutes

Time Cap: 45 Minutes

Gymnastics Test

2:00 AMRAP
Level 1: Max Distance Double Dumbbell Overhead Carry
Level 2: Max Wall Walks
Level 3: Max Distance Handstand Walk

For distance, every 25 feet = 1 rep.

We're testing total accumulated effort in two minutes, not one max set.

The Holly and the Ivy

AFFILIATE COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
30:00 AMRAP
10x50ft Shuttle Runs
20/16 Calorie Air Bike
(Score is Rounds + Reps)

INDEPENDENCE:
30:00 AMRAP
8x50ft Shuttle Runs
15/12 Calorie Air Bike
(Score is Rounds + Reps)

LIBERTY:
30:00 AMRAP
5x50ft Shuttle Runs
10/8 Calorie Air Bike
(Score is Rounds + Reps)

- Target: 7-9 Rounds

- Minimum: 5-7 Rounds

Star of Bethlehem

AFFILIATE COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
2 sets:
5:00 AMRAP
4-8-12-16….
Overhead Squats (95/65)
1-2-3-4….
Bar Muscle Ups
-rest 2:00 between sets-
(Score is 2 sets of Reps)

INDEPENDENCE:
2 sets:
5:00 AMRAP
4-8-12-16….
Overhead Squats (75/55)
Chest to Bar Pull Ups
-rest 2:00 between sets-
(Score is 2 sets of Reps)

LIBERTY:
2 sets:
5:00 AMRAP
4-8-12-16….
Dumbbell Front Squats (light)
Jumping Pull Ups
-rest 2:00 between sets-

- Target: Into the 4 BMU's on each AMRAP

- Minimum: Into the 16 Overhead Squats on each AMRAP

Accessory

4 sets:
10 Dumbbell Bulgarian Split Squats (each side) RPE 6-7
-rest 30 seconds-
10 Single Leg Dumbbell RDL (each side) RPE 6-7

* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Open Gym

8-10am with Coach Matt!

Open Gym

2-4pm with Coach Mike!

How the Grinch Stole Christmas

Teams of 2

30 minute AMRAP

5 Synchro Burpees

10 Cals on the Rower

15 Wall Balls

Snatch

Set 1 -

1 Reps

Set 2 -

1 Reps

Set 3 -

1 Reps

Set 4 -

1 Reps

Set 5 -

1 Reps

5 sets
1 Snatch (@70-75%)
-rest 1:00-2:00 between sets-

Squirrel’s Gone

AFFILIATE COMPETE (RX+)

No change to workout

FREEDOM (RX):
21-15-9
Power Snatch (115/85)
Burpee Over Bar
(Scored by Time)

INDEPENDENCE:
21-15-9
Power Snatch (95/65)
Burpee Over Bar
(Scored by Time)

LIBERTY:
21-15-9
Dumbbell Power Snatch (light)
Up Downs
(Scored by Time)

Target Time: 3:30-5:00

Time Cap: 9:00

Hap-Hap-Happiest Christmas

AFFILIATE COMPETE (RX+)

7 Rounds

200m Run

20 GHDs

50ft Walking Lunge

FREEDOM (RX):
7 Rounds
200m Run
15 GHDs (or V-Ups)
50ft Walking Lunge
(Scored by Time)

INDEPENDENCE:
7 Rounds
200m Run
10 GHDs (or V-Ups)
50ft Walking Lunge
(Scored by Time)

LIBERTY:
7 Rounds
100m Run
10 Sit Ups
25ft Walking Lunge
(Scored by Time)

Target Time: 15:00-17:00

Time Cap: 22:00

Cousin Eddie’s RV

AFFILIATE COMPETE (RX+)

2-2-2-3 AMRAP

75 Double Unders

Max Squat Cleans in the time remaining (155/105)

-rest 1:00 between AMRAP's-

Go until you get 40 squat cleans or hit the cap

FREEDOM (RX)
2-2-2-3 min AMRAP
75 Double Unders
Max Squat Cleans in the time remaining (135/95)
-rest 1:00 between AMRAPs-
Go until you get 40 squat cleans or hit the cap
(Score is total time, including rest)

INDEPENDENCE:
2-2-2-3 min AMRAP
60 Double Unders
Max Squat Cleans in the time remaining (115/85)
-rest 1:00 between AMRAPs-
Go until you get 40 squat cleans or hit the cap
(Score is total time, including rest)

LIBERTY:
2-2-2-3 min AMRAP
50 Single Unders
Max Dumbbell Power Cleans in the time remaining (light)
-rest 1:00 between AMRAPs-
Go until you get 50 power cleans or hit the cap
(Score is total time, including rest)

Target Time: 8:30-10:00

Time Cap: 12:00

Mini-Pump: Arms

5 sets
12 Dumbbell Alternating Skull Crushers (each side) @ RPE 7/10
-rest 30 secs-
12 Dumbbell Alternating Curls (each side) @ RPE 7/10
-rest 1 minute between sets-

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Double DB Skull Crushers (alternate arms)
Dumbbell Bicep Curls (alternate arms)

25,000 Twinkle Lights

AFFILIATE COMPETE (RX+)

3 Rounds

15/12 Calorie Row

12 Toes to Bar

9 Box Jump Overs (30/24)

-rest until 8:00-

For Time:

45/36 Calorie Row

36 Toes to Bar

27 Box Jump Overs (30/24)

FREEDOM (RX):
3 rounds
12/10 Calorie Row
10 Toes to Bar
8 Box Jump Overs (30/24)
-rest until 8:00-
For Time:
36/30 Calorie Row
30 Toes to Bar
24 Box Jump Overs (30/24)
(Scored by Time, each set)

INDEPENDENCE:
3 rounds
10/8 Calorie Row
8 Toes to Bar
8 Box Jump Overs (24/20)
-rest until 8:00-
For Time:
30/24 Calorie Row
24 Toes to Bar
24 Box Jump Overs (24/20)
(Scored by Time, each set)

LIBERTY:
3 rounds
8/6 Calorie Row
8 Hanging Knee Raises
8 Box Step Ups (20/16)
-rest until 8:00-
For Time:
24/20 Calorie Row
24 Hanging Knee Raises
24 Box Step Ups (20/16)
(Scored by Time, each set)

Target Times:

3 Rounds: 4:00-5:00

Final Piece: 4:30-5:30

Time Caps:

3 Rounds: 7:00

Final Piece: 8:00

Gymnastics: Handstand/Grip (Week 8)

4 minute AMRAP + 1 minute rest + 3 minute AMRAP - start where you left off

Level 1:
8 Hanging Knee Raises
100-foot farmers carry [35/25]
8 Plank Shoulder Taps [right/left = 2 reps]

Level 2:
8 Alternating Leg Toes to Bar
100-foot farmers carry [50/35]
1 wall walk INTO 6 Wall Facing Handstand Shoulder Taps [right/left = 2 reps]

Level 3:
10 Alternating Leg Toes to Bar
100-foot farmers carry [70/50]
1 wall walk INTO 10 Wall Facing Handstand Shoulder Taps [right/left = 2 reps

Bench Press

Set 1 -

8 Reps

Set 2 -

8 Reps

Set 3 -

8 Reps

Set 4 -

8 Reps

4 sets
8 Bench Press
-build across sets by feel-
-rest 1:00-2:00 between sets-

Clark Griswold

AFFILIATE COMPETE (RX+)

3 sets

15 Strict Handstand Push Ups

30/24 Calorie Bike

15 Strict Handstand Push Ups

-rest 3:00 between sets-

FREEDOM (RX):
3 sets
10 Strict Handstand Push Ups
30/24 Calorie Air Bike
15 Kipping Handstand Push Ups
-rest 3:00 between sets-
(Scored by time each set)

INDEPENDENCE:
3 sets
6 Strict Handstand Push Ups
24/20 Calorie Air Bike
12 Kipping Handstand Push Ups
-rest 3:00 between sets-
(Scored by time each set)

LIBERTY:
3 sets
15 Dumbbell Strict Press (light)
15/12 Calorie Air Bike
10 Dumbbell Push Press (light)
-rest 3:00 between sets-
(Scored by time each set)

Target Time per set: 3:00-4:00

Time Cap per set: 5:00

Open Gym

8-10am with Coach Matt!

Box of Rain…and Pain

AMRAP 30 - With a Partner

YGIG (Split reps as desired)

30/24 Calorie Row

24 Box Jumps (24/20)

40 KBS (53/35)

24 DB Thrusters (35/25)

Clean and Jerk

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Set 5 -

2 Reps

5 sets
1 Clean + 1 Jerk (@75-80%)
-rest 1:00-2:00 between sets-

Hayden Butte

AFFILIATE COMPETE (RX+)

1-2-3-4-5-5-4-3-2-1

Power Cleans (205/145)

30 Double Unders after each set

FREEDOM (RX)
1-2-3-4-5-5-4-3-2-1
Power Cleans (185/125)
Perform 30 Double Unders after each set
(Score is time)

INDEPENDENCE:
1-2-3-4-5-5-4-3-2-1
Power Cleans (155/105)
-30 Double Unders after each set
(Score is time)

LIBERTY:
1-2-3-4-5-5-4-3-2-1
Dumbbell Power Cleans (light)
-30 Single Unders after each set
(Score is time)

• Target Time: 7:00–9:00

• Time Cap: 16:00

Sparky

AFFILIATE COMPETE (RX+)

30x50ft Shuttle Run

120/90 Calorie Row

30x50ft Shuttle Run

FREEDOM (RX)
25x50ft Shuttle Run
100/80 Calorie Row
25x50ft Shuttle Run
(Score is time)

INDEPENDENCE:
20x50ft Shuttle Run
80/64 Calorie Row
20x50ft Shuttle Run
(Score is time)

LIBERTY:
15x50ft Shuttle Run
60/48 Calorie Row
15x50ft Shuttle Run
(Score is time)

• Target Time: 13:00–15:00

• Time Cap: 24:00

Accessory

3-4 sets:

10 Landmine Press (each) @ moderate weight – maintain control and quality
10 Landmine Twists @ moderate weight – maintain control and quality
10 Landmine RDL (each) @ moderate weight – maintain control and quality

*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets

Landmine Press
Landmine Twist
Landmine RDL

The video below is an example of setting up for a landmine if you do not have a bar anchor available.
Split Stance Landmine Bent Over Row

Papago Park

AFFILIATE COMPETE (RX+)

2 Rounds

15 Box Jumps (24/20)

9 Overhead Squats (135/95)

-rest 1:1-

2 Rounds

15 Box Jumps (24/20)

12 Overhead Squats (115/80)

-rest 1:1-

2 Rounds

15 Box Jumps (24/20)

15 Overhead Squats (95/65)

Freedom (RX'd)
2 Rounds
15 Box Jumps (24/20)
9 Overhead Squats (115/85)
-rest 1:1-
2 Rounds
15 Box Jumps (24/20)
12 Overhead Squats (95/65)
-rest 1:1-
2 Rounds
15 Box Jumps (24/20)
15 Overhead Squats (75/55)
(Score is total time, including rest)

INDEPENDENCE:
2 Rounds
15 Box Jumps (20/16)
9 Overhead Squats (95/65)
-rest 1:1-
2 Rounds
15 Box Jumps (20/16)
12 Overhead Squats (75/55)
-rest 1:1-
2 Rounds
15 Box Jumps (20/16)
15 Overhead Squats (55/45)
(Score is total time, including rest)

LIBERTY:
3 sets
2 Rounds
10 Box Step Ups (20/16)
5 Dumbbell Front Squats (light)
(Score is time)

• Target Time: 2:00–2:30 per couplet

• Time Cap: 4:00 per couplet

Accessory

3 sets
20 Russian Kettlebell Swings @ RPE 7/10
-rest 30 seconds-
20 Dumbbell Glute Bridges
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 1 minute between sets.