Daily Workouts

1. 3 Rounds for time:

500m Row

80 ft. KB Farmer's Carry (2 KBs/DBs)

80 ft. KB Lunge (1 KB/DB)

2. Single Leg Strength Work:

Reverse Lunge to Pistol Progression

Start at 1 and progress as you're able.

5-7 sets of 10 reps in total

1. Reverse Lunge

2. Reverse Lunge + Plantar Flexion

3. Reverse Lunge + Back Foot Raise

4. Pistol with back foot behind front foot

5. Pistol with back on front foot

6. Pistol 2 feet down + 1 foot up

7. Pistol

3. Muscle-up Skill Work

1. 10 Sets on a 1:15 Timer:

2 Power Snatches +

3 Overhead Squats

-Build as technique allows

2. CrossFit Open Workout 11.1 & 14.1

10:00 AMRAP

30 Double-unders

15 Power snatches (75/55)

Partner Workout

5 Sets:

Partner 1: 400m Run

Partner 2: Bike until runner returns

15:00 AMRAP

10 Toes to Bar

15 Wall Balls

20 Calorie Row

1. 10 Sets on the minute:

1 Hang Power Clean +

1 Front Squat +

1 Split Jerk

-Build as technique allows

2. 5 Sets:

5 Deadlifts (build)

5 Strict HSPU

20:00 EMOM

A. :30 DB Box Step-overs

B. :30 Double-unders

C. :30 Pull-ups

D. :30 Echo Bike

Strict Muscle-up Progression

2 x 20 Wall Foam Rolls

2 x 20 Parallette Shoulder Extensions

5 x 3 False Grip L Pull-ups

5 x 3-5 Strict Ring Dips

1. 10 Sets on a 1:30 Timer:

3 Power Snatches +

3 Overhead Squats

-Build as technique allows

2. 10:00 AMRAP

10 Air squats

9 DB snatches, right arm (50/35 lb)

10 Push-ups

9 DB snatches, left arm

"Laura"

Partner Workout

21:00 AMRAP

30 Calorie Row

20 Burpees Over Rower

10 Power Cleans (155/105lb)

4 Rounds for time:

800m Run

22 Thrusters (95/65)

For Time:

20-40-60-80-100 Double-unders

10-20-30-40-50 Calorie Echo Bike

Female Calories:

8-16-24-32-40

8:00 AMRAP

2 Wall Walks

2 Deadlifts (315/205)

8:00 EMOM

8 DB Box Step-overs

5 Rounds for time:

15 Burpee Box Jump-overs

30/24 Calorie Row

2 Rounds for time

50 DB Snatches (50/35)

25 Toes to Bar

50 Wall Balls (20/14)

CLOSED

Merry Christmas!

Teams of 4:

24:00 AMRAP

Bike

Med Ball Step-ups

Row

200 ft D-ball Carry

Rotate one movement forward every time the athlete that is on the D-ball Carry completes 200 feet.

"12 Days of Christmas"

100m Run

2 Strict Pull-ups or Muscle-ups

3 DB Push Press

4 DB Power Cleans

5 Burpees

6 Toes to Bar

7 Jumping Squats

8 DB Snatches

9 Push-ups

10 DB Lunges

11 Box Jumps

12 DB Squat Clean Thrusters

-Performed like the song. 1, then 2-1, then 3-2-1, etc.

3 Rounds for time:

50 Double-unders

25 Wall balls

25 KB Swings

20/15 Calorie Echo Bike

Bench Press

8 x 6

-If possible, add 5-10 lbs from last week

-Complete on a 2:15 timer

-Week 3 of 3

Strict Pull-ups

9 x 1-6

-Complete on a :45 timer

-If possible, increase reps from last week or add weight

-Week 3 of 3

5:00 AMRAP

10 Barbell Push-ups

:15 Hollow Rocks

5 Sets:

500m Row @ 2K Pace

5 Power Cleans (build)

20 Walking Lunges

-Rest as needed between sets in order to maintain consistent 2K pace on each 500m row.

Back Squat

12 x 2

-If possible, add 5-10 lbs from last week

-Complete each set every minute on the minute for 12 minutes

-Goal today is SPEED through the movement

-Week 3 of 3

Good Mornings

4 x 5

4 Sets:

25 Bottom Half Straight Leg Sit-ups

20 Hollow Body Hanging Leg Raises

24:00 EMOM in Teams of 3:

A. 10 DB Box Step-overs

B. 20 Sit-ups

C. Row for Calories

D. Rest

Team score is total calories rowed.

"Nate"

20:00 AMRAP

2 Muscle-Ups

4 Handstand Push-Ups

8 KB Swings (70/53)

Back Squat

9 x 3 @ 70%

-Complete each set every minute on the minute for 9 minutes

-Goal today is SPEED through the movement

-Week 2 of 3

Good Mornings

4 x 5

4 Sets:

25 Bottom Half Straight Leg Sit-ups

15 Hollow Body Hanging Leg Raises

5 Sets:

2:00 Echo Bike (hard)

1:00 Echo Bike (easy)

:30 Double-unders

:30 Echo Bike (easy)

Pacing Goal: Consistent output on the bike on all five 2:00 hard efforts and consistent reps on double-unders all five sets. Choose your pace wisely and ride as easy as needed during the recovery intervals to achieve those goals.