Strength/Skill:

5 Sets
1 Front Squat (as heavy as possible)

*This structure can look a couple of different ways:

1. Build in weight each set. Start light and practice BIG jumps.
2. Do a couple of warm up sets (not a lot, we want low volume here) and then hit all 5 singles at the same, challenging weight.
3. Start light and stay conservative with the loading (stay around 75-80%) if legs aren’t feeling great.

Metcon:

5 Sets:
20 Calorie Ski (OR Row)
15 Overhead Squats (95/65)
5 Ring Muscle Ups
-rest 1:1 b/t sets-

Strength/Skill:

3 Sets
10 Pulsing Bulgarian Split Squat @6-7/10 RPE
*1 & ¼ = 1 Rep (see demo video)
**Rest 60 seconds between sets.

Metcon:

NCC Qualifier Event 3
“One Way Ticket”
EMOM until failure to complete:
Minute 1: 1 Bar Muscle Up
Minute 2: 2 Over and Back Burpees
Minute 3: 3 Thrusters (95/65)

*Every time through the EMOM sequence athletes must add 1 Bar Muscle Up, 2 Over and Back Burpees, and 3 Thrusters.
**Flow in workout prep notes

Strength/Skill:

3 Sets
2 Push Jerk + 2 Split Jerk @65-70% 1 RM Push Jerk

3 Sets
1 Push Jerk + 1 Split Jerk @75-85% 1RM Push Jerk
*Rest as needed between sets

Metcon:

5-4-3-2-1
Rope Climbs
100-80-60-40-20
Double Unders

Strength/Skill:

10 Sets (Every minute on the minute)
3 Behind the Neck Push Press
*Build up in weight through the course of the 10 sets, end around 8-8.5/10 RPE.

Metcon:

3 sets:
24/20 Calorie Bike Erg
12 Front Squats (135/95)
8 Ring Muscle Ups
12 Front Squats (135/95)
24/20 Calorie Bike Erg
-rest 3:00 between sets-

Metcon:

Partner Workout:
25 Rounds
20 Calorie Ski (Row/Run)
25 Calorie Bike Erg (OR 20 Echo bike)

*Both partners can work at the same time and split up calories however they choose

Individual Version:
25 Rounds
10 Calorie Ski (Row/Run)
15 Calorie Bike Erg (OR 10 Echo bike)

Strength/Skill:

5 Sets
3 Back Squat @70-75% 1RM Back Squat
*Rest as needed between sets

Metcon:

5 Sets
500m Row
5 Sandbag Cleans (150/100)
10 Burpee Box Get Overs (48)
-rest 1:1 b/t sets-

Merry Christmas and Happy Holidays!

12 Days of Fitmas!

• 1200m Run (200m w/sweater!)
• 11 x HSPU
• 10 x Bike Cals
• 9 x Box Jumps
• 8 x Ski Cals
• 7 x Wallballs
• 6 x Push Jerks
• 5 – Hang Squat Cleans
• 4 – T2B
• 3 – Devil Press
• 2 – Muscle-up (6 x Ring Rows)
• 1 – Sled Push (1 Way)

Complete workout just like the song! (1 Sled Push, then 2 Muscle-ups and 1 Sled Push, then 3 Devil Press 2 Muscle-ups and 1 Sled Push). Each round ends with the sled push. Workout is complete at the end of round 12’s sled push.

Strength/Skill:

10 Sets (1 set every minute on the minute)
1x 1 & 1/4 Front Squat @60-65% 1RM Front Squat

*Start around 60% 1RM Front Squat.
**MOVE UP IN WEIGHT EACH SET.

Metcon:

3 sets (1 Set every 3 Minutes)
100 Double Unders
30 Push Ups

**4 PEAT today!
Repeat from December 26, 2023; November 23, 2021; AND November 23, 2020