Gymnastics Skill

EMOM for 15min:

1, 10 kips on rings
2, 5 muscle up transitions
3, 30 sec hollow rocks

For time partner workout
4 rounds
4 rope climb
8 power clean (50 kg/ 35 kg)
12 OHS (50 kg/ 35 kg)
16 Deadlift (50 kg/ 35 kg)
20 DU

Time cap 20 minute.

WARM UP
8 mins

5 mins set up and explain

3 groups
4 ppl per group
10 min WORK : 2 mins REST
results are collective
total weight (lbs) + total distance (meters) X total reps = WINNER/GAGNANT

CURVE CORE
A) RUN (at least .75)
B) Leg lowers (at least 200)
C) Mball Ab Mat Sit Ups (at least 200)
D) Nordic Curl (at least 200)
CHOOSE YOUR TIMER (REPS or DISTANCE??)

2 mins OFF

ROW BRO
A) ROW (at least 1500)
B) Dbl DB Shoulder Press (at least 200)
C) Rack Banded Bench Elevated Glute Press (at least 200)
D) Hollow Rocks (at least 200)
CHOOSE YOUR TIMER (REPS or DISTANCE??)

2 mins OFF

WE SKI
A) SKI (at least 1200m)
B) TRX Row (at least 200)
C) KB GOB SUMO SQ (at least 200)
D) Side Plank K2E (at least 200)
CHOOSE YOUR TIMER (REPS or DISTANCE??)

For 40 minutes, in teams of 2 share the work and complete as many rounds as possible. One works, one rests.

“Military Cross Training revisited”
500m ski
2 rounds: 10 kb swings (24/16 kg), 10 wall balls (9/6 kg)
750m run with sandbag
2 rounds: 10 kb swings (24/16 kg), 10 wall balls (9/6 kg)
1000m row
2 rounds: 10 kb swings (24/16 kg), 10 wall balls (9/6 kg)

Sleigh rides and whip cracks will get you through this festive circuit!

1. Polar Pump - 100/50lb Max rep test
2. Flexpress Pull - Reindeer Harness Partner Pulls
3. Sled Stock - Gather Inventory, almost departure time
4. There is no I in TEAM, or in CRY, or CORE.

A: partner wod
20min amrap:
Buy in: 2000m row
5 DB power clean
5 DB push press
5 burpees
Split the rowing as you like
Alternate full rounds

A. 10 min AMRAP
100m of burpees – burpee followed by a broad jump/or step for 100m.
100m Run

B. 10 min AMRAP – ascending ladder of wallballs and double unders, increase by 1 rep each round and keep going for 10min

1 Wallball
1 Double Under
2 Wallballs
2 DU’s
3 Wallballs
3 DU’s

C. 10min AMRAP – ascending ladder of toes to bar and lunges, increase by 2 reps each round and keep going for 10 min.

2Toes to Bar
2 alternating lunges
4 Toes to Bar
4 alternating lunges
6 Toes to Bar
6 alternating lunges…..

Equipment: wallballs, jump ropes

Partner Chipper

Buy In 200m Run

100 DB Front Squats (40/30kg – combined weight 20kg/15kgdumbbells)
100m Run
90 Burpees
100m Run
80 KB Swings (28/24)
100m Run
70 Push Ups
100m Run
60 Sit Ups
100m Run
50 KB Sumo Deadlift High Pull (28/24)
100m Run
40 DB STO (20/15kg)
100m Run
30 Toes To Bar
100m Run
20 DB Thrusters (20/15)
100m Run
10 Manmakers (20/15)
100m Run

Cash out 200m Run

Time Cap: 35min

Equipment per pair: KB, DB

4-5 RFQ:

Max hold on top of ring row (hold until arms are almost straight)
12 Ring mountain climbers (1 leg=1 rep)
30sec (weighted) Back extension hold on top (w/ partner on a bench)
8 Ring push-ups (tempo30X1)
10/10 KB kroc rows (heavy 32/24kg)
40/40m KB over-under carries (heavy)

Rest 2min btw rounds.

Wu:1x5(40-50%)/1x3(65-70%)/1x1(75-80%)
-If you dont know 1rm start 40-50% 1rm snatch and build up 110-150% 1rm snatch (depents you level)
+work set 3x1(build up)