Pick One!

bryce2

Gymnastics
Ring Strength:
3x30s Partner Handstand Hold
3x10s Support Holds (Rings Out)
3×3 Ring Dips (Strict, Hollow Body, Rings out)
3×5 Support Swings (Rings Out)
3×5 Cross Pull-Outs
3x10s Support Tuck Holds (Rings Out)
3×7 Ring Push-Ups (Hollow Body, Rings Out)

Rings-Progression:
3×10 Swings
5×3 Ring Pull-Ups
3×10 Hanging L-Sit

OR

Max Effort 5k Row

Spreading Christmas Cheer!

DSC_0104

Every :90 for 9 Minutes:
1 Clean Complex
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
Starting around 70% and building up across the 6 sets.

Red
3 Rounds:
10 Squat Clean and Jerk 165/110bs
20 CTB Pull Ups
Rest 2:00

White
3 Rounds:
10 Squat Clean and Jerk 135/95bs
12 Kipping Pull Ups
Rest 2:00

Blue
3 Rounds:
10 Squat Clean and Jerk 95/65lbs
12 Ring Rows
Rest 2:00

Unstuff the Stuffed!

julio3

5 Rounds:
Max Reps Power Clean in 1:00
Rest 2:00
Power Clean at 65%.

Red
5 Rounds:
Run 400m
12 Deadlift 155/105
9 Hang power clean 155/105
6 Push jerk 155/105

White
4 Rounds:
Run 400m
12 Deadlift 135/95
9 Hang power clean 135/95
6 Push jerk 135/95

Blue
3 Rounds:
Run 200m
12 Deadlift 95/65
9 Hang power clean 95/65
6 Push jerk 95/65
20:00 time Cap!

Eve of the Gobbler!

kelly_mandi

Weightlifting
Snatch Complex (E2M for 10 minutes:)
Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat
Starting around 70% and building up across the five sets:

Red
3 Rounds:
20 Push Ups
30 Air Squats
40 Double Unders
Rest :60

White
3 Rounds:
15 Push Ups
25 Air Squats
35 Double Unders
Rest :60

Blue
3 Rounds:
10 Push Ups
20 Air Squats
30 Double Unders
Rest :60

Burn baby Burn

giovanna

Weightlifting
Back Squat (5RM)
Work up to a new 5RM.

Red
<strong>3 Rounds:
15 Push Press 95/65lbs
7 Bar Facing Burpees
15 Sumo DLHP 95/65lbs
7 Bar Facing Burpees

White
3 Rounds:
15 Push Press 75/55lbs
7 Bar Facing Burpees
15 Sumo DLHP 75/55lbs
7 Bar Facing Burpees

Blue
3 Rounds:
15 Push Press 65/45lbs
7 Bar Facing Burpees
15 Sumo DLHP 65/45lbs
7 Bar Facing Burpees

Mouth Wide Open

paige_rj

Weightlifting
Deadlift (9-9-9)
Goals are: Heavy, Smooth and Unbroken!

Red
AMRAP 10:00:
10 Push Jerks 115/75lbs
10 Kettlebell Swings 70/53lbs

White
AMRAP 10:00:
10 Push Jerks 95/65lbs
10 Kettlebell Swings 53/35lbs

Blue
AMRAP 10:00:
10 Push Jerks 75/55lbs
10 Kettlebell Swings 35/26lbs
RX+ 20′ HS Walk between movements!

Jerks and the swings should be unbroken the entire time.