Merry Christmas Eve

12 Bars of Christmas

Barbell Weight 95/65

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatch
11 Overhead Squats
12 Sumo Deadlift High Pulls

Warm Up

Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
8 min AMRAP
1 min easy ski or row
3 Sandbag Deadlifts
3 Hang Cleans
3 Shoulder Press
10 Alternating V-Ups

Strength
10:00-15:00
Once athletes finish the warm, they should be able to progress right into strength. The goal here is to lift more than the previous 3 weeks. Athletes should only need 4-5 sets to establish an 4 rep max.Try and finish the 4 rep inside the 10-minute mark and use 5 minutes to complete the 2 drop sets.

Workout Prep
– Practice a few light reps then go into the workout prep –
1 set
5/4 Calorie Ski
1 Sandbag Clean

Workout:  Elf

Freedom (RX’d)

6 Rounds
15/12 Calorie Ski Erg or 15/12 Calorie Assault Bike
3 Sandbag Cleans (150/100) or 3 Power Snatch (165/110)

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
4 sets
30-sec easy row
5 down dog/seal pose transitions
15 plate hops
4 lateral hops over rower

Workout Prep
2 sets
5/4 Calorie Row
2 Burpee over rower
– rest 30 seconds between sets –

Workout:  Christmas Vacation

Freedom (RX’d)

2:00 Amrap
12/10 Calorie Row
100 Burpee over Rower
– Rest 1:00 –
* Continue until 100 Burpees are completed *

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
10-minute Amrap
1:00 Machine
10 Banded Good Mornings
10-sec handstand hold
5 Single Arm Dumbbell Press (each side)
5 Alt. Dumbbell Snatch (lightweight – focus on transition)
– into –
3 Sets
5 Slow and Controlled Banded Back Squats (empty bar/ add weight)

Strength
10:00-15:00
Once athletes finish the warm, they should be able to progress right into strength. Like the 6 rep last week. This is the last week of the strength cycle. The goal for athletes should be to hit their heaviest weight throughout the 4 weeks. Athletes should only need 4-5 sets to establish a 4 rep, and during those building sets, we should only hit 3-5 reps (tops), so we don’t burn out.

Workout Prep
2 sets
2-3 Strict Handstand Push-Ups
2 Alternating Dumbbell Snatch (increase weight after 1st set)

Workout:  Home Alone

Freedom (RX’d)

10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-Ups
Alternating Dumbbell Snatch (70/50)

Warm Up:

Movement Prep/Activation and Increasing Heart Rate:
8 min AMRAP
1 min Machine (easy pace)
10 Heel Toe Rocks
15 Plate Toe Touches (each side)
5 Deadbugs (each side)
– into –
3 sets (Empty Barbell)
3 Clean Grip Deadlifts
3 Clean High Pulls (From High Hang)
3 Muscle Clean + Shoulder Press
3 Front Squats
3 Hang Squat Cleans + 3 Push Jerks

Strength:
12-15:00 (2 Squat Clean and Jerks)
After Warm Up, 3-5 minutes to work up to 70% of 1Rm Clean and Jerk. Athletes will perform 2 squat Clean and Jerks every minute for 10 minutes at 70% of 1rm.

Workout Prep:
1 set
3 Sandball Slams
10 Double Unders
5 Sit Ups

Workout:

Freedom (RX’d)

4 Rounds
1:00 Max Sand Ball Slams (50/30)
1:00 Max Double Unders
1:00 Max Sit Ups
1:00 Rest

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
3:00 Machine of choice (increase intensity every 1:00)
– into –
3 sets
30 seconds Jump Rope
50m Run (25 down and Back)
5 Russian Kettlebell Swings
3 Up Downs

Workout Prep
2 sets
3 Kettlebell Swings
3 Burpees
100m Run
– rest 30 seconds between each movement –

Workout:  Blitzen

Freedom (RX’d)

Every Minute (8 sets (24:00))
Minute 1: 15 Kettlebell Swings (70/53)
Minute 2: 12 Burpees
Minute 3: 200m Run or 16/13 Calorie Row

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
1-minute machine of choice
30-sec singles/doubles
5 Wallballs (focus on breathing/arm cycling)
5 Alt V-ups (each side)
5 Knees to Elbows

Workout Prep
2 sets
5 Wall Balls
10 Double Unders
5 Toes to Bar
– rest 30 seconds between sets –

Workout:  Cupid

Freedom (RX’d)

3 Rounds
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
7 min AMRAP
3 Clean Deadlifts
3 Muscle Cleans
3 Shoulder Press
3 Low Box Jumps

Strength:
10:00-15:00
A lot like the 8 rep, working up to a 6 rep max is no easy task and can fluctuate depending on the day.  Finish the 6 rep inside the 10-minute mark and use 5 minutes to complete the 2 drop sets.

Workout Prep
3 sets
1 power clean
2 box jump-overs
* work up in weight and box height *

Workout:  Comet

Freedom (RX’d)

1-3-5-7-5-3-1
Power Cleans (185/135)
2-6-10-14-10-6-2
Box Jump Overs (30/24)

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
3 Sets
30-sec assault bike
10-sec handstand hold
3 Up Downs
15 Plate Toe Taps (each side)
10 Ring Rows

Workout Prep
1 set
5/4 Calorie Assault Bike
5 Pull-Ups
3 Strict Handstand Push-Ups
1 Burpee Pull-Up
5/4 Calorie Assault Bike

Workout:  Vixen

Freedom (RX’d)

16/13 Calorie Echo Bike
30 Pull-Ups
16/13 Calorie Echo Bike
20 Strict Handstand Push Ups
16/13 Calorie Echo Bike
10 Burpee Pull-Ups
16/13 Calorie Echo Bike
20 Strict Handstand Push Ups
16/13 Calorie Echo Bike
30 Pull-Ups
16/13 Calorie Echo Bike

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
3:00 Bike
– into –
3 sets
5 GHD’s to parallel (focus on extension)
5 Alt. DB Hang Clean and Jerks (each side – lightweight)
5 Box Steps up (each side – bodyweight only)
5 Jumping Air Squats
– into –
3 Sets
5 Slow and Controlled Banded Back Squats (empty bar/ add weight)
20 sec. Knee Plank

Strength:
10:00-15:00
Once athletes finish the warm, they should be able to progress right into strength. Like the 8 rep last week, working up to a 6 rep max is no easy task and can fluctuate depending on the day. The goal for athletes should be to get slightly heavier than last week (if the weights feel good). Athletes should only need 4-5 sets to establish a 6 rep, and during those building sets, we should only hit 3-5 reps (tops) so we don’t burn out.

Workout Prep:
1 set
5 GHD’s
4 Alternating Hang Dumbbell Clean and Jerk
4 Alternating Dumbbell Step Ups

Workout:  Dancer

Freedom (RX’d)

5 Rounds
12 GHD Sit Ups or 12 V-Ups
14 Alternating Hang Dumbbell
Clean and Jerks (50/35)
16 Alternating Dumbbell Step-ups
(50/35) (24/20)