Monday Special

Skill:
Movement Review

Workout:
Alternate With A Partner
Every Minute On The Minute
30 Double Unders/ 30 Singles
Max Rep Devil Presses (50/35)
*Reach 50 Reps As A Team

Extra Credit:
3 Rounds
15 Barbell Curls
10 Burpee Pull Ups

Recovery:
Frog Stretch
Figure 4 Stretch

You Want Some Mo?
Gymnastics Complex
4 Rounds
10 sec Chin Over The Bar Hold
5 Chest To Bar
4 Pull Ups
3 Strict Pull Ups
*Rest as Needed Between Rounds

Maximum Effort

Game:
Quadrupedal Races

Workout:
20 min Alternating Work with Partner
200m Run
Max Calories Bike
*While one person runs, their partner works to accumulate as many calories on the bike as possible. They switch places when the person running comes back inside

Extra Credit:
3 Rounds
15 GHD Back Extension
15 V-Up

Recovery:
Foam Roll IT Band
Banded Hamstring Stretch

You Want Some Mo:
3 Rounds
10 Goblet Squat (70/53)
10 Burpee Box Jump Over (24/20)
-Rest 3 min-
3 Rounds
10 Goblet Squat (70/53)
10 Burpee Box Jump Over (24/20)

Deja Vu

Strength:
Front Squat
3-3-3-3
15 min to Build in Weight

Accessory:
3 Sets:
10 Medicine Ball Hamstring Curls
15 Band Resisted Sit Ups

Workout:
2 Rounds with a Partner
15/12 Calorie Row
15 Double Kettlebell Deadlift (53/35)
15/12 Calorie Row
12 Double Kettlebell Deadlift
15/12 Calorie Row
9 Double Kettlebell Deadlift
*Each person does the full work for 2 Rounds
**First person does 15/15, then the partner does 15/15, then 15/12… and so on.

Recovery:
Couch Stretch
Foam Roll Quads

You Want Some Mo:
21-15-9
Power Clean (95/65)
Handstand Push Up

Kettlebell Two Ways

Skill:
Kettlebell Swing
& Goblet Squat

Workout:
15 min As Many Rounds As Possible
15 Kettlebell Swing (53/35)
10 Goblet Squat
5 Burpee

Extra Credit:
3 Rounds
30 sec Single Leg Hip Bridge
30 sec Bridge Hold
30 sec Right Leg Hip Bridge
30 sec Bridge Hold
Rest As Needed

Recovery:
Pigeon Pose
Foam Roll Upper Back

You Want Some Mo:
500m Row
25 Box Jump Over (24/20)
400m Row
20 Box Jump Over
300m Row
15 Box Jump Over

Merry Christmas, Ya Filthy Animal

Strength:
Back Squat
10-8-6-4-2
(60-70-80-85-90%)

Workout:
In Teams of 3
75 Calorie Bike
150 Wall Balls (25/20)
75 Calorie Bike
150 Box Jump (24/20)
75 Calorie Bike

Extra Credit:
3 Rounds
10 KB Side Bends/Side
10 Dumbbell Reverse Flys

Recovery:
Couch Stretch
Foam Roll

You Want Some Mo:
10 Rounds Every 90 sec
2 Toes Through Rings
2 Ring Muscle Up
2 Dips
*Modify to Bands:
2 Banded Pull to Chest
2 Banded Transitions
2 Banded Dips

CJ's Bar Facing Fun

Skill:
Clean and Jerk Cycling

Workout:
40 Bar Facing Burpee
20 Clean and Jerk (135/95)
Rest 3 min
30 Bar Facing Burpee
15 Clean and Jerk (155/105)
Rest 2 min
20 Bar Facing Burpee
10 Clean and Jerk (185/125)

Extra Credit:
3 Rounds
15 Dumbbell Bench Press
15 Ab Roll Out

Recovery:
Lacrosse Ball Roll Shoulder
Banded Bully Stretch

You Want Some Mo:
10 Minute As Many Rounds As Possible  
5 Strict Pull Ups
15 Push Ups   
200m Run