Warm Up:

Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
5 min AMRAP
1 min easy row
10-floor plate press
10 pass-throughs with PVC pipe
5 Birddogs (each side)
– into –
3 sets (Empty Barbell)
3 Snatch Grip Deadlifts
3 Snatch High Pulls (From High Hang)
3 Muscle Snatch
3 Snatch Push Press
3 Overhead Squats

Strength
12-15:00 (3 Squat Snatch)
After Warm Up, give athletes 3-5 minutes to work up to their 70% of 1Rm Snatch. Athletes will perform 3 squat snatches every minute for 10 minutes at 70% of 1rm.

Workout Prep
– With Partner –
1 set each
5/4 Calorie Row
3 Deficit Push Ups

Workout:  Rudolph

Freedom (RX’d)

Teams of 2
15 min AMRAP
15/12 Calorie Row
15 Deficit Push Ups (4in/2in)
* Rower is always occupied *
* Scored by total pushups by team

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
(This would be a great time for a good Old Burgener Warm-Up)

JUNK YARD DOG!!!!!

Workout Prep
Burgener Warm-Up (Snatch) + Skill Transfer

Workout:  Milk & Cookies

Freedom (RX’d)

Part A
5 rounds
15/12 Assault or Echo Bike
3 Power Snatch 155/105

– Rest equal to the time to complete 5 rounds in Part A-

Part B
5 rounds
15/12 Assault or Echo Bike
3 Power Clean and Jerk 205/135

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
7 min AMRAP
30 sec single/double unders
5 wall balls (focus on arm cycling)
5 box step up (each)
5 Shoulder Press (empty bar)

Strength Prep
10:00-15:00
Once athletes finish the warm, they should be able to progress right into strength. A lot like the 10 rep, working up to an 8 rep max is no easy task and can fluctuate depending on the day. Athletes should only need 4-5 sets to establish an 8 rep, and during those building sets, we should only hit 3-5 reps (tops), so we don’t burn out. Try and finish the 10 rep inside the 10-minute mark and use 5 minutes to complete the 2 drop sets.

Workout Prep
10 Double Unders
5 Wall Balls
2 Double Dumbbell Box Step ups

Workout:  Fireside Roast and Toast

Freedom (RX’d)

3 sets
3:00 Amrap
75 Double Unders
25 Wall Balls (20/14)
Max Double Dumbbell Step Ups (50s/35s)(24/20)
– rest 1:00 between sets –

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
7 min AMRAP
30 second Row
5 Kettlebell Russian Swings (eye level)
30-second Bike
5 GHD’s to parallel or 10 Alternating V-Ups

-into-

3 sets
45-second Assault/Echo Bike
– rest 1:00 –
*Effort should be moderate. The calorie amount achieved in each test will be the goal number on each machine during the metcon. If an athlete hits 15/12 cal during the 45-sec test, they will perform this during the workout.

Workout Prep
15 second Assault Bike
5 Kettlebell Swings
5 GHD’s or V-Ups

Workout:  Dirty Santa

Freedom (RX’d)

Every Minute (4 rounds)
Min 1: 12/10 Calorie Echo Bike
Min 2: 15 Kettlebell Swings (1.5/1)
Min 3: 12/10 Calorie Echo Bike
Min 4: 15 GHD’s or V-Ups
Min 5: 12/10 Calorie Echo Bike
Min 6: Rest 1:00
* 66/60 reps total each set *

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
Hip Halo
-into-
4 min AMRAP
3 Double DB Sntach (light weight)
3 Double DB Squats (light weight)
3 Double DB Shoulder to Overhead (light weight)
3 Box Step-ups (each side)

Workout Prep
1 set
1 Devils Press
2 Dumbbell Thrusters
2 Burpee Box Jump Over

Workout:  Ugly Christmas Sweater

Freedom (RX’d)

* Give athletes 3 choices *

Option 1:
20 Rounds
1 Devils Press (50s/35s)
2 Dumbbell Thrusters (50s/35s)
3 Burpee Box Jump Over (24/20)

Option 2:
10 Rounds
2 Devils Press (50s/35s)
4 Dumbbell Thrusters (50s/35s)
6 Burpee Box Jump Over (24/20)

Option 3:
5 Rounds
4 Devils Press (50s/35s)
8 Dumbbell Thrusters (50s/35s)
12 Burpee Box Jump Over (24/20)

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
5 rounds
Rowling
(5 max burpee penalty)
– into –
3 Sets
5 Slow and Controlled Banded Back Squats (empty bar/ add weight)
10 Dead Bugs

Strength:  Back Squat – Establish 8 RM

**Example Sets**
Set 1:
5 Back Squat @225#
-rest 60-90 seconds –
Set 2:
5 Back Squat @255#
-rest 60-90 seconds –
Set 3:
3 Back Squat @275#
-rest 60-90 seconds –
Set 4:
3 Back Squat @310#
-rest 60-90 seconds –
Set 5:
8 Back Squat @325#
-rest 2 minutes –

Set 6: (Drop Set)
8-10 Reps @275#

-rest 2 minutes –

Set 7: (Drop Set)
8-10 Reps @260#

Based off of a 400# Back Squat 1RM

Workout Prep
1 set
5 Calorie Row (workout pace)
100m Run (workout Pace)
5 Calorie Row

Workout:  Hot Cocoa

Freedom (RX’d)

3 Sets (1 Set every 6 Minutes)
25/20 Calorie Row
300m Run
25/20 Calorie Row

Warm Up:

Estimated Total Session Time:
1 Hour (Everything Included)

Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
3 sets
5 Kip Swings
10 Ring Rows or 5 Pullups
5 Pushups
– into –
3 sets (Empty Barbell)
3 Hang Clean High Pull
3 Hang Muscle Clean
3 Push Press
3 Hang Squat Clean

Strength Prep
10:00 (3RM Hang Clean)
After Warm Up, give athletes 10 minutes to work up to a Heavy 3 RM. Remember, for 3RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 3RM in 5-6 working sets.

10:00-15:00 (Clean Deadlift)
Once athletes reach their 3RM, hit a few practice Clean grip deadlifts and then finish with 3×3 @90% of 1RM. If athletes don’t have a max, then keep the weight moderate and work on form.

Workout:  Winter Wonderland

21-15-9
Push Press (95/65)
Pull-Ups

– At 10:00-

15-12-9
Shoulder to Overhead (135/95)
Chest to Bar

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
5:00 Row
* 30 seconds back and forth with partner (moderate pace) *
– into –
3 sets
5 Ring Rows + 2 Sec. Pause at the Top
5 Clean Grip Deadlifts (empty bar)
5 Muscle Cleans
5 Front Squats
2 Bar Facing Burpees

Workout Prep
– Use this time to set up with your partner and warm up to workout weight on the squat clean. Make sure athletes hit some pull-ups and establish some sort of rep scheme between the pairs. Also, practice synchronizing reps on the burpees. Good Luck!

Workout:  “Everybody can change!”

Teams of 2
100 Pull-Ups
25 Synchro bar facing burpees
50 Squat Cleans (155/105)
25 Synchro bar facing burpees
25 Squat Cleans (205/135)
25 Synchro bar facing burpees
50 Chest to Bar Pull-Ups OR 25 Ring Muscle Ups

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
1 min easy row
5 box step ups (each side)
5 wallballs (focus on arm cycling)
5 Deadlifts (empty bar)
5 Shoulder Press (empty bar)

Strength:  Strict Press – 10 Rep Max

– Try and reach a heavy 10 rep in 4-5 working sets (not including light warm up set). For working sets we want to hit a few lifts of 5-6 reps and save the 10 rep for the final attempt.
– Record heaviest set as your score for load

**Example Sets**
Set 1:
5 Shoulder Press @65#
-rest 60-90 seconds –
Set 2:
5 Shoulder Press @75#
-rest 60-90 seconds –
Set 3:
3 Shoulder Press @95#
-rest 60-90 seconds –
Set 4:
3 Shoulder Press @115#
-rest 60-90 seconds –
Set 5:
10 Shoulder Press @130#
-rest 60-90 seconds –

Set 6: (Drop Set)
Max Reps @110#

-rest 60-90 seconds –

Set 7: (Drop Set)
Max Reps @100#

Based off of a 185# Shoulder Press 1RM

Workout Prep
2 rounds
3 Box Jumps + Step Down
5 Wall Balls
3 Deadlifts

Workout:  “If He Dies, He Dies”

10 min AMRAP
10 Box Jumps (24/20)
15 Wall Balls (20/14)
10 Deadlifts (135/95)

Rest 1:00

For Time:
1000m Row
*Time scored in notes.

Warm Up:

Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup or Banded 7’s
-into-
Hip Halo Warmup
-into-
3 sets
5 Thrusters (empty bar – build across)
5 Scorpions (each side – shoulders stay on floor)
5-sec plank hold on rings (extended arms)
5-sec plank hold on rings (bottom of a push-up)

Workout Prep
1 set
3 Thrusters (pause at the top for 1/2 second and breath)
3 Ring Push Ups (smooth and controlled)

Workout:  Coe

10 Rounds
10 Thrusters (95/65)
10 Ring Push-Ups