Every 8 minutes, for 40 minutes for times:
500/400 Meter Row
400 Meter Run
20 Russian Kettlebell Swings (32/24 kg)

A.

Every 3 minutes, for 12 minutes of:
Back Squat

*Sets 1-3: 3 reps @ 88-92% of 1-RM
*Set 4: Max Reps @ 82%

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.

Ten rounds for time:
5 Burpees
10 Wall Ball Shots (20/14 lbs)

A.

Every 90 seconds, for 15 minutes:
Split Jerk x 1 rep @ 80-85%

The focus of today’s session should be on perfect footwork. We want to see athletes pause for one to two seconds in the receiving position before recovering; during that time athletes should focus on their weight distribution to ensure that they are optimally balanced and stable under the load. Focus on perfect mechanics…even if that means you need to keep the loading a little lighter today!

B.

Complete as many rounds and reps as possible in 12 minutes of:
8 Strict Handstand Push-Ups
16 Chest-to-Bar Pull-Ups
32 Double-Unders

-OR-

Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
12 Dumbbell Push Presses
18/12 Calories of Assault Bike

A.

Three sets of:
Deadlift x 8 reps @ 70% of 1-RM Deadlift
Rest 30-60 seconds
Bench Press x 8-10 reps
Rest 60-90 seconds

B.

For time:
1000 Meter Row
40 Kettlebell Sumo Deadlifts (24/16 kg KBs)
40 Alternating Reverse Lunges with Kettlebells (24/16 kg KBs)
40 Kettlebell Sumo Deadlifts (24/16 kg KBs)

“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you can.

Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:
Thrusters (45/33 lb)
Kettlebell Swings (24/16 kg)
Goblet Squats (24/16 kg)
Box Jumps (24″/20″)

Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

A.

Every 2 minutes, for 12 minutes of:
Back Squat
*Sets 1-5 – 2-3 reps @ 85-90%
*Set 6 – Max Reps @ 80%

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.

For time:
1000 Meter Row
50 Wall Ball Shots (20/14 lbs)
25 Burpee Box Jump-Overs (24"/20")

A.

Every 90 seconds, for 18 minutes, complete:
Jerk Dip + Jerk x 1 rep @ 75-80%

B.

For time:
30 Calorie Row
30 Shoulder to Overhead (115/75 lbs)
30 Chest-to-Bar Pull-Ups
30 Shoulder to Overhead (115/75 lbs)
30 Calorie Row

A.

Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Toes to Bar

B.

Every 2 minutes, for 18 minutes of:
Station 1 - Barbell Hip Thrust x 6 reps @ 21X1
Station 2 - Band Pull-Aparts x 30 reps @ 1010
Station 3 - Hollow Body Hold x 60 seconds (accumulated time)

A.

Every 2 minutes, for 6 minutes of:
2 Clean Lift-Offs + Power Clean @ 60% of 1-RM Clean

Immediately followed by...

Every 2 minutes, for 16 minutes of:
Clean x 2 reps @ 75-85%

B.

For time:
50/35 Calories of Assault Bike
25 Ground to Overhead (135/95 lbs)

-OR-

For time:
50/35 Calories of Assault Bike
50 Alternating Dumbbell Snatches

For max reps (or calories):
60 seconds of Assault Bike/Row
Rest 60 seconds
60 seconds of Burpee Box Jump or Step-Overs
Rest 60 seconds
60 seconds of V-Ups
Rest 60 seconds
60 seconds of Double-Unders
Rest 60 seconds
60 seconds of Goblet Squats
Rest 60 seconds
60 seconds of Push-Ups

Rest 4 minutes until the running clock reaches 15:00, and then...

Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 - Assault Bike/Row x 55-60% of Calories Achieved in 60 seconds
Minute 2 - Burpee Box Jump or Step-Overs x 55-60% of Reps Achieved in 60 seconds
Minute 3 - V-Ups x 55-60% of Reps Achieved in 60 seconds
Minute 4 - Double-Unders x 55-60% of Reps Achieved in 60 seconds
Minute 5 - Goblet Squats x 55-60% of Reps Achieved in 60 seconds
Minute 6 - Push-Ups x 55-60% of Reps Achieved in 60 seconds

“12 Days of Christmas”

Perform the movements to the tune of the song.
1 – 100 Meter Run or 25 Double-Unders
2 – Power Cleans (135/95 lbs)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (45/30 lbs)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (135/95 lbs)
12 – Shoulder to Overhead (135/95 lbs)

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 100 Meter Run or 25 Double-Unders
2 – 2 Power Cleans; 100 Meter Run or 25 Double-Unders
3 – 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
4 – 4 Dumbbell Ground to Overhead; 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
. . . and so on.

A.

Every 90 seconds, for 15 minutes of:
15/10 Calorie Row
1 Clean

Begin at 50% of your 1-RM and build each set. The goal is to get some heavy cleans while you are slightly out of breath.

When the clock reaches 18:00 perform…

Every minute, on the minute, for 5 minutes:
5 Hang Power Cleans (135/95 lbs)
6-8 Toes to Bar in remaining time

When the clock reaches 25:00, perform:

For time:
1000/800 Meter Row
20 Front Squats (135/95 lbs)
1000/800 Meter Row

B.

Additional Work Option
Three sets of:
30 Second Palloff Hold (each side)
Immediately followed by…
15 Weighted Side Bends (each side)
Rest as needed

A.

Five sets of:
Back Squat x 6 reps @ 83-88%
Rest 2-3 minutes between sets

B.

Three sets for max calories and reps of:
45 seconds of Assault Bike
Rest 75 seconds
45 seconds of Wall Ball Shots (20/14 lbs)
Rest 75 seconds
45 seconds of Rowing
Rest 75 seconds

A.

Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

—OR—

Complete as many rounds and reps as possible in 20 minutes of:
4 Strict Handstand Push-Ups or 8 Dumbbell Push Presses
8 Strict Pull-Ups
16 Kettlebell Swings

B.

Every minute, on the minute, for 12 minutes:
Station 1: 40 Second Right Side Plank
Station 2: 40 Second Left Side Plank
Station 3: 40 Seconds of Flutter Kicks

A.

Every 90 seconds, for 18 minutes, complete:
Behind the Neck Jerk x 1 @ 70-80%

Depending on preference, you can choose either split jerk or push jerk but focus should be on mechanics.

B.

Complete as many rounds and reps as possible in 12 minutes of:
12 Pull-Ups
12 Dumbbell Squats (50/35 lbs)
12 Single-Arm Dumbbell Push Presses (50/35 - Left Arm)
12 Single-Arm Dumbbell Push Presses (50/35 - Right Arm)

A.

Every 2 minutes, for 16 minutes of:
Hang Snatch + Snatch

Build over the sets to something heavy for today.

B.

Workout of the Month

Five sets for times of:
30 Double Unders
20/16 Machine Calories
10 Dumbbell Snatches (50/35 lbs)
Rest 90 seconds

In teams of three, complete two rounds for time:
100/70 Calories of Assault Bike
800 Meter Run (all teammates together)
60 Devil's Presses (50/35 lb DBs)
400 Meter Run (all teammates together)
20 Bar Muscle-Ups or Strict Pull-Ups

Time Cap = 40:00

A.

Every 7 minutes, for 28 minutes of:

3 Minute Assault Bike

followed by…

15/10 Calorie Row

20 Alternating Jump Lunges

15/10 Calorie Row

B.

Three sets of:

6 Right Leg Weighted Step Ups

9 Right Leg Unweighted Step Ups

6 Left Leg Weighted Step Ups

9 Left Leg Unweighted Step Ups

Rest 90 seconds

A.

Every 2 minutes, for 16 minutes of:
Clean x 1 reps

Build over the eight sets to today's heavy Clean.

B.

Against a 3-minute running clock...
Row 500/450 Meters
Max Reps of Kettlebell Swings

Rest 3 minutes and repeat for a total of THREE sets.

A.

Every 90 seconds, for 18 minutes, complete:
Jerk x 1 reps @ 65-75%

Depending on preference, you can choose either split jerk or push jerk but focus should be on mechanics.

B.

For time:
800 Meter Run
40 Push Presses (95/65 lbs)
800 Meter Run
40 Push Presses (95/65 lbs)