Workouts for the Week: December 18 – December 23

Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.

Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor

Monday, December 18th

Workout: The Twelve Days of Christmas – For Time

1 Lap (200m)
2 Push Jerks (135/95)
3 Power Cleans
4 Barbell Jump Overs
5 Abmat Situps
6 Deadlifts
7 Burpees
8 Lunges
9 Push Ups
10 Wall Balls
11 Pull Ups
12 Front Squats
Complete in the style of the song.

Workout Brief

Feel: Triple Threat / Pace: Grind

This workout is LONG. Come ready to warmup on your own before the workout begins. Merry Christmas!

Tuesday, December 19th

Workout: For Time – 15 Minute Cap

20 Handstand Push Up
40 Alternating Dumbbell Hang Snatch (50/35)
60 Single Dumbbell Box Step Over
40 Alternating Dumbbell Hang Snatch
20 Handstand Push Up

Cashout – FIT:

Handstand Practice

Cashout – FLEX: For Quality

3 Rounds
10-20 Strict Push Up
5-10 Strict Chin Up

Workout Brief

Feel: Reach/Muscle / Pace: Gas

Moderate sets in the beginning are going to be the key to sustaining a good pace so you can push hard on the back half. It’s important not to bite off more than you can chew each set to ensure you don’t hit a sticking point. In the cashout, any handstand practice applies. Work on holds, walks, handstand push ups, headstands, etc. Get creative. In the flex, feel free to do more or less reps based off of your current fitness level.

Wednesday, December 20th

Workout: 24 Minutes

3 Rounds – 8 Minutes Each
40/32 Calorie Row
25 Wall Ball
15 Burpee Pull Up (10 Strict Pull Up)
10 Hang Squat Clean (135/95)
Rest remaining time.

Workout Brief

Feel: Triple Threat / Pace: Gas

The objective is to work fast today to earn as much rest as you can each round. Try to maintain an uncomfortable and consistent pace. The goal should be to go faster each round.

Thursday, December 21st

Workout: As Many Rounds as Possible in 21 Minutes – Teams of 3

Partner A
8/6 Calorie Bike
20 Double Under (30 Single Under)
8 Dumbbell Shoulder to Overhead (50/35)

Partner B
Plank Hold

Partner C

Switch after Partner A completes a whole round.

Workout Brief

Feel: Triple Threat / Pace: Grind

The goal for today is to go hard while your working and try your best to recover while you are resting. It’s important to remember that your partner will be planking while you are moving on part A, so pick options you can stay efficient and unbroken with the whole time.

Friday, December 22nd


Strength: 12 Minutes – Find a Heavy Complex

1 Snatch + 2 Overhead Squat

Workout: For Time – 12 Minute Cap

30 Power Snatch (95/65)
30 Toes to Bar
30 Overhead Squat

Workout Brief

Feel: Muscle / Pace: Gas

In the strength, find the threshold where you are still moving well and accumulate practice at the challenging weight. In the workout, break everything up early and often, but keep rest periods very short so you can stay moving.

Saturday, December 23rd

Workout: For Time – With a Partner – 30 Minute Cap

1 Mile Run
100 Box Jump
80 Kettlebell Swing (1.5/1)
60 Goblet Squat
40 Synchro Burpee

Workout Brief

Feel: Reach / Pace: Grind

After the mile run all of the work is split in half with your partner. Move in sets that ensures one partner is always completeing reps. On the Goblet Squats, make sure you are getting your hip crease below your knee crease and standing all the way up.



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