Teams of 2:

29 back squats (rack) use 55 – 60% of your 1RM

100 m sprint

29 BB floor press 55-60%

100 m sprint

29 strict pull ups

100 m sprint

29 bb press 55-60%

100 m sprint

A) 3 mile run for time (if my map is correct, you will run from the gym down to Anderson rd, and back. Alternately, you are welcome to do the “Calusa Trace loop” with me at my house on Saturday.

B) Work on a gymnastics weakness in any left over time.

Clubs: 20 split jumps

Spades: 16 ring rows

Hearts; 200 m ball gasser 20#/14# (must touch down with ball)

Diamonds: 16 mb crossover push ups

Joker: 200 ft on the versa climber

Ace: 16 tire flips

A) Isabella

5 power snatches EMOM for 4 minutes 155#/105#

Rest 5 minutes

B) Helen of Troy

200 m gasser (200 m done in increments of 50 m i.e. down and back twice)

12 Russian swings 70#/53#

A) Isabella

5 power snatches EMOM for 4 minutes 155#/105#

Rest 5 minutes

B) Helen of Troy

200 m gasser (200 m done in increments of 50 m i.e. down and back twice)

12 Russian swings 70#/53#

Strength

Back squats 10 @60%, 10 @ 70%, 10@75%

DB RDL 12, 12, 12 build to a heavy 12 not compromising form/technique

Done as a super set, rest 2 min between supersets

Conditioning

5 box jumps 30”/24”*

A) Back Squat 3 sets of 5 @ 75% + 5# from last week.

B) CF Metcon

C) For time: 3-5-7-9-7-5-3 HSPU, C2B pull ups

Warm Up: Christmas Tabata Mash Up:
-Jumping Jacks
-Push Ups
-Squats
-Sit Ups


Skill: Set Up for WOD

WOD:

2 Rounds of
1 Tire Flip
2 Plate Push

Strength

Power Clean Spend 15 minutes to build to a heavy single

Weighted pull up 1 rm 10 minutes to find your heaviest single

AMRAP in 12 minutes

1 rope climb

5 power cleans @75% of today’s 1

5 burpees

A) 2 high hang snatches. Find heaviest for today

B) CF Metcon

C) Toes to bar wave, drop between each set; 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 for time