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Warmup:

3:00 Blood Flow -Sprint last :15

Then

2 rounds

10 Lateral banded Steps

10 Banded Wall Ball Squats + 5 wall balls

10 pushups w/ Rotation

Sunday Funday

Warmup

Coach Surprise

”On the clock”

E 3 Mins for 21 Mins (7 rounds) 

30 Double Unders 

4 Devils Presses 

8 Box Jump overs 

12 Wall Balls

Saturday 12/28

“Dead Man's Chest” 

In teams of two 

One person works at a time 

22 Min AMRAP 

22 Deadlifts (225/155) 

22 HSPU (HR Push ups) 

22 Burpees OTB 

22 Cals 

22 Goblet Squats (53/35) 

Warmup

3:00 blow flow

then

2rds:

:45 T-Spine Can Opener

12 Quadruped thoracic Rotations

12 Cat Cows

10 Slow Shoulder Circles

10 SplitJerk footwork drill 5 e/s

Warmup:

2 rds:

8 cal

8 half burpees + 2 burpees

10 Alt Russian Step-ups

10 Pushups with Rotation

Conditioning: 

FT:

"12 Days of X-Mas

For time (50 min cap if possible) 

Teams of 2. One Partner Chases

1 200m Partner Run

2 Thrusters (95/65) (115/80) 

3 Devils Presses (50/35) 

4 Pull ups/ C2B / Bar MU 

5 Burpees 

Warmup

30:15:15 (easy/moderate/sprint) machine x3:00

into

2 rounds

8 side plank Shoulder circles(Controlled articular Range of Motion) e/s

8 Banded Squats with tempo 322x 

10 Cossack Squats 

Sunday Funday 

21 Min EMOM 

M1: 40 Double Unders 

M2: 8 Burpee Box Jump Overs (20)

M3: 15 KBS (53/35)

In teams of two 

8 Min AMRAP 

Divide up the work. One partner works at a time 

20 DL

20 Hang Squat Cleans 

20 HSPU 

(135/95) (115/80) 

rest 2:00

Warmup:

Blood Flow:
1:00 Easy Row
1:00 Easy Bike
:40 Moderate Row
:40 Moderate Bike
:20 Hard Row
:20 Hard Bike