Milk and Cookies

Affiliate Compete (RX+)

18:00 AMRAP

9 Deadlifts (135/95)

12 Box Jumps (24/20)

15 GHDs (Or V-Ups)

Freedom (RX'd)
18:00 AMRAP
9 Deadlifts (115/80)
12 Box Jumps (24/20)
15 GHDs (Or V-Ups)

Independence
18:00 AMRAP
9 Deadlifts (95/65)
12 Box Jumps (20/16)
10 GHDs + 6in Riser(Or V-Ups)

Liberty
18:00 AMRAP
9 Dumbbell Deadlifts (light)
12 Box Step Ups (20/16)
15 Sit Ups

• Target number of Rounds: 7 + Rounds

• Minimum number of Rounds before scaling: 6

Mayhem Mini-Pump: Upper Body

3 Rounds

10 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 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.

Supported Single Arm DB Tempo Row
Inverted Skull Crusher

Happy New Years!

AMRAP 25 (With a Partner)

Split reps as desired

25 Sit-Ups

25 Devils Press (35s/25s)

25 Pull-Ups

25 Double Dumbbell Front Squats (35s/25s)

-At 25:00-

2025m Row For Time

The Final Countdown

Affiliate Compete (RX+)

Partner

24 Rounds (YGIG - Switch Full Rounds)

5 Wall Balls 30/20

3 Burpee Over Bar

1 Clean and Jerk 185/125

*12 Rounds Each

Freedom (RX'd)

Partner
24 Rounds (YGIG - Switch Full Rounds)

5 Wall Balls 20/14

3 Burpee Over Bar

1 Clean and Jerk 155/105

Independence

Partner
24 Rounds (YGIG - Switch Full Rounds)

5 Wall Balls 14/10

3 Burpee Over Bar

1 Clean and Jerk 125/85

Liberty

Partner
24 Rounds (YGIG - Switch Full Rounds)

5 Wall Balls - Light OR Wall Ball Thrusters

3 Up Downs

1 Clean and Jerk - Light with Dumbells OR Barbell

• Target time 22-25 Minutes
  Overall time cap: 28 Minutes

Bacon and Eggs

Affiliate Compete (RX+)

8 sets:

300/250m Row

6 Squat Snatch (135/95)

-rest 2:00 between sets-

Freedom (RX'd)
8 sets:
250/200m Row
5 Squat Snatch (135/95)
-rest 2:00 between sets-

Independence
8 sets:
200/175m Row
5 Squat Snatch (115/80)
-rest 2:00 between sets-

Liberty
8 sets:
175/150m Row
8 Dumbbell Snatch (light)
-rest 2:00 between sets-

• Target time each set: 1:30-1:45

• Time cap each set: 2 mins

Open Gym

8-10am with Coach Matt!

Sany!

AMRAP 30 / PARTNERS

10 Burpee Over Bar

20 Deadlift (95/65)

30 Air Squats

Run Long Half Lap (150M Row or Ski)

Each Partner do All Reps

Then move to next movement

Each do the run separately

It Goes Like This:

P1, 10 burpee over bar

P2, 10 burpee over bar

P1, 20 Deadlift

P2, 20 Deadlift

P1, 30 Air Squats

P2, 30 Air Squats

P1, Run Long Half Lap (150M Row or Ski)

P2, Run Long Half Lap (150M Row or Ski)

= 1 Round

Muscle Snatch + Snatch Balance 6x12

Every 1:00 (12:00)
Even Minute: 7 Muscle Snatch (min 0-2-4-6-8-10)
Odd Minute: 5 Snatch Balance (min 1-3-5-7-9-11)

*Use the same weight for both movements. Sets are completed unbroken (touch and go on the muscle snatch). You can build in weight or stay the same across sets. Stay light!

Feliz Navidad

Affiliate Compete (RX+)

5 sets

8 Deadlifts (275/185)

10 Bar Facing Burpees

12/10 Calorie Echo Bike

-rest 1:1 between sets-

Freedom (RX'd)
5 Sets
6 Deadlifts (225/155)
8 Bar Facing Burpees
10/9 Calorie Air Bike
-rest 1:1 between sets-

Independence
5 Sets
5 Deadlifts (185/125)
7 Bar Facing Burpees
9/8 Calorie Air Bike
-rest 1:1 between sets-

Liberty
5 Sets
8 Dumbbell Deadlifts (light)
8 Up Downs
6/5 Calorie Air Bike
-rest 1:1 between sets-

• Target time each set: 1:20-1:45 minutes

• Time cap each set: 2:00

• Overall time cap: 18:00

Candy Cane Wishes

Affiliate Compete (RX+)

7 Rounds

7 Front Squats (155/105)

14 Toes to Bar

Freedom (RX'd)
7 Rounds
7 Front Squats (135/95)
14 Toes to Bar

Independence
7 Rounds
7 Front Squats (115/80)
11 Toes to Bar

Liberty
7 Rounds
7 Dumbbell Front Squats (light)
7 Hanging Knee Raises

• Target time: 9-11 minutes

• Time cap: 15 minutes

Mayhem Mini-Pump: Leg Day

3-4 Rounds

12 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7

* Rest 1-2 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.

Lying DB Hamstring Curl
Standing Barbell Calf Raise

CLOSED - MERRY CHRISTMAS!!

12 Days of Christmas

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 Handstand Push-Ups

1 Turkish Get Up (45/35)

Target Time: 25-30 Minutes

Time Cap: 45 Minutes

Shock Method - Squat

“Shock Method”
3-4 sets:
6 Back Squats (Heavy)
12 Double Dumbbell Front Rack Lunges (Total/in place) (Moderate)
25 Jumping Air Squats (Fast)
-Rest 2:00 to 2:30 between sets-

Score = weight of the Back Squats. You can increase weight or stay the same across all sets.

‘Tis the Season

Affiliate Compete (RX+)

5 sets

100 Double Unders

30 Push Ups

-Rest 1:00 between sets-

Freedom (RX'd)
5 sets
100 Double Unders
25 Push Ups
- Rest 1:00 between sets -

Independence
5 sets
75 Double Unders
20 Push Ups
-Rest 1:00 between sets-

Liberty
5 sets
75 Single Unders
15 Bar Push Ups
-Rest 1:00 between sets-

• Target time each set: 1:45 - 2:15

• Time cap each set: 2:30

• Overall time cap: 16:30

Open Gym

8-10am with Coach Matt!

Christmas with the Girls - Bring a Guest

Teams of 2 - Split Reps any way you want.

All Rows/Skis are to be done by each partner (400m run can be substituted if weather permits)

Angie's House

30 Pull ups

30 Push Ups

30 Sit ups

30 Air squats

Helen's House

500m Row or Ski (Both athletes do this together)

36 Kettlebell Swings (53/35)

20 Pull Ups

Fran's House

24 Thrusters (95/65)

Nancy's House

500m Row or Ski (Both together)

24 Overhead Squats (95/65)

Grace and Isabel's House

30 Ground to Overhead (95/65)

Kelly's House

500m Row or Ski (Both Together)

40 Box Jumps (24/20)

40 Wall Balls (20/14)

Power Clean + Front Squat + Jerk

6 sets
2 Power Cleans + 2 Front Squats + 2 Jerks (build-in weight)
-complete a set every 2:00-
*Complete unbroken

Fear

Affiliate Compete (RX+)

2000/1750m Row

-Every 2:00 (including 0:00) perform 15 Toes to Bar

Freedom (RX'd)
For Time:
2000/1750m Row
*Every 2:00 (including 0:00) perform 12 Toes to Bar

Independence
1800/1600m Row
-Every 2:00 (including 0:00) perform 10 Toes to Bar

Liberty
1500/1200m Row
-Every 2:00 (including 0:00) perform 10 Sit ups

• Target time: 9-11 minutes

• Time cap: 14 minutes

Imagination Land

Affiliate Compete (RX+)

5 Rounds (each)

P1: 20 Dumbbell Bench Press (50s/35s)

P2: 20/16 Calorie Ski

-straight into-

3:00 AMRAP

Max Ring Muscle-Ups in the remaining time between partners

Freedom (RX'd)
Teams of 2
5 Rounds (each)
P1: 15 Dumbbell Bench Press (50s/35s)
P2: 15/12 Calorie Ski
*Both partners work at the same time and switch when both are completed

-straight into-

3:00 AMRAP
Max Bar Muscle-ups (Kipping Chest to Bar) in the remaining time between partners. One partner works at a time.

* Score is time after the 5 rounds are compete (before the muscle ups).

Independence
5 Rounds (each)
P1: 15 Dumbbell Bench Press (35s/25s)
P2: 12/10 Calorie Ski
-straight into-
3:00 AMRAP
Max Bar Muscle-ups (Or Kipping Chest to Bar) in the remaining time between partners

Liberty
5 Rounds (each)
P1: 10 Dumbbell Bench Press (light)
P2: 10/8 Calorie Ski
-straight into-
3:00 AMRAP
Max Up Down + Jumping Pull Up in the remaining time between partners

• Target time: 9-11 minutes

• Time cap: 14 minutes

Mayhem Mini-Pump: Upper Body Posterior

3-4 Rounds, time permitting

12 Double DB Prone Row (Or Double DB Bent Over Row) @ moderate weight – maintain quality
-rest 30 seconds-
10 Tricep Kickbacks/side @ moderate weight – maintain quality

* 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.

Double DB Prone Row
Double Dumbbell Bent Over Row
Single Arm Dumbbell Kickback

This is Halloween

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
15:00 AMRAP
10-20-30-40-50...
Wall Balls (20/14)
5-10-15-20-25
Burpee Box Jump Overs (24/20)

Scoring: Each set is a round. 10 WB and 5 BBJO is round one, 20 WB and 10 BBJO is round two, etc.

Independence
15:00 AMRAP
10-20-30-40-50…
Wall Balls (14/10)
5-10-15-20-25
Burpee Box Jump Overs (20/16)

Liberty
15:00 AMRAP
5-10-15-20-25
Wall Ball Thrusters (light)
Up Down + Box Step Up (20/16)

• Target number of Rounds: Into the round of 50 Wall Balls

• Minimum number of Rounds: Round of 40 Wall Balls

This is a repeat from October 30th. It's the retest after our 8-week wall ball/burpee progression. Crush it!

Mayhem Mini-Pump: Glutes and Shoulders

3-4 Rounds, time permitting

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise/Extension (Or 15 Superman) @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Plate Front Raise @ moderate weight – maintain quality RPE 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.

Weighted Hip Thrusts
GHD Hip Raise/Extension
Plate Front Raise
Supermans

Gymnastics Skill Session

We have Rope Climbs coming up in our 12-Days workout. Today we are preparing by practicing form and efficiency.

Liberty: Zombie Rope Climbs
Freedom/Independence: practice different foot holds and work on improving your descent technique
Compete: practice Legless and/or L-sit

Today isn't about volume. Take your time and work on technique.
(Coaching videos are in the coach notes)

Sadness

Affiliate Compete (RX+)

5 sets (Every 5:00)

18/14 Calorie Air Bike

20 Hang Power Cleans (135/95)

18/14 Calorie Air Bike

Freedom (RX'd)
5 sets (Every 5:00)
15/12 Calorie Air Bike
20 Hang Power Cleans (115/80)
15/12 Calorie Air Bike

Independence
5 sets (Every 5:00)
12/10 Calorie Air Bike
20 Hang Power Cleans (95/65)
12/10 Calorie Air Bike

Liberty
5 sets (Every 5:00)
10/8 Calorie Air Bike
15 Hang Dumbbells Power Cleans (light)
10/8 Calorie Air Bike

• Target time each set: 3:00-3:30 minutes

• Time cap each set: 4 minutes

Deficit Deadlift

3 sets
8 Deficit Deadlifts (60-70% of 1RM Deadlift), approx 2in deficit
- Complete a set every 2:00-
- The Lunge accessory work should be started 2 min after the last set

Dumbbell Walk Through Lunges

4 sets
8 Dumbbell Walk Through Lunge (left)
8 Dumbbell Walk Through Lunge (right)
*Use light-moderate weight
-rest 1-2 minutes between sets-

* Hold DBs in any fashion. Perform a step-back lunge directly into a step-forward lunge. That is one rep. Perform 8 reps on one side and then 8 on the opposite side.

Joy

Affiliate Compete (RX+)

10 Rounds

15 GHD’s (Or V-Ups)

5 Wall Walks

Freedom (RX'd)
10 Rounds
10 GHDs (Or V-Ups)
3 Wall Walks

Independence
10 Rounds
10 GHDs to Parallel (Or V-Ups)
2 Wall Walks

Liberty
10 Rounds
10 Sit Ups
3 Inch worms

• Target time: 9-11 minutes

• Time cap: 15 minutes

Open Gym

8-10am with Coach Matt!

Victoria (Partner)

Freedom (RX)

10 Rounds For Time (YGIG)

Switch Each Full Movement

10 Thrusters (95/65)

14 Box Jumps (24/20)

12 SDHP (95/65)

12 Burpees

27 Kettlebell Swings (53/35)

Independence

10 Rounds For Time (YGIG)

Switch Each Full Movement

10 Thrusters (75/55)

14 Box Jumps (20/16)

12 SDHP (75/55)

12 Burpees

27 Kettlebell Swings (35/26)

Liberty

10 Rounds For Time (YGIG)

Switch Each Full Movement

10 Dumbbell Thruster (Light)

14 Box Step-Ups

12 Kettlebell SDHP (Light)

12 Up Downs

27 RKBS (Light)

Time Cap: 40 Minutes

Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting in Newtown, CT on December 14, 2012.

 The significance of the reps: She was a teacher for 5 years; the tragedy happened in room 10 on 12/14/12; and her life got cut short at the age of 27. Victoria was a CrossFitter herself.