lights on the tree

23
Dec

lights on the tree

Teams of 4 mix-up for the day!

Have fun, and see you in the morning

Against (20)-mins For Time

Workout 1: Athlete A & B (For Time) 
3 Rounds:
10 Front Squats (155/105)
20 Toes to Bar

Immediately into/Switch

Workout 2: Athlete C & D (For Time) 
3 Rounds:
15 Front Squats (135/95)
15 HSPU

How to perform the workout:
1.) Split-up into 2 groups: A & B, C & D…
2.) Always 2 people trading On & Off on Bike or Row 
3.) A & B on Workout 1, C & D on Bike or Row 
4.) Once A & B complete Workout 1, SWITCH
5.) C & D go to Workout 2, and A & B go to Bike or Row

Objective: 
Time it takes for Workout 1 & 2 (+) Total Calories on Bike or Row

L1: 185/135, 155/105, T2B, Deficit HSPU (4″/2″) 
L2: 155/105, 135/95, T2B, HSPU 
L3: 105/75, 95/65, K2E, HR Push-ups 
L4: DB Squats (Open Style), Ab-mat Sit-ups, Scaled Push-ups/Reg.

(4-min Rest)

Teams of 4: Every (3)-mins for (4) Rounds 
150 Double Unders 
15 Devil Presses 
Remaining Time: Burpees over DB

L1: 200 DUs, 50/35
L2: 150 Double Unders, 50/35
L3: 120 Double Unders (1/2 Att. (+) 1/2 Singles), 35/20 
L4: 200 Singles, 20/15, Reg. Burpees

How to perform the workout: 
1.) Split-up into 2 groups: A & B, C & D…
2.) Always 2 People Resting/2 People Working within Interval
3.) Within the interval: 1 Person Working/1 Person Resting, Trade However

Objective: 
Total Burpees over DB across the 4 Rounds

(4-min Rest)

Teams of 4: Against (20)-mins For Time–RELAY!! 
100 Box Jump Overs 
100 Deadlifts 
100 S2OH
75 Box Jump Overs 
75 Deadlifts 
75 S2OH 
50 Box Jump Overs 
50 Deadlifts 
50 S2OH

How to perform the workout: 
1.) Form an order: A, B, C, D
2.) Break up the reps however to move as safe and quick as possible.

L1: 135/95, 24″/20″ 
L2: 115/85, 24″/20″ 
L3: 95/65, 24″/20″ (Step-Overs) 
L4: DB S2OH, DB DL, 20″/17″ (Step-Overs)

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