Warm-up Drills
I. 2 Rounds of
Bear Crawl (40ft)
Burpee Broad Jump (40ft)
Crabwalk (40ft)
II. 2 Rounds of
5 x KB Sumo Deadlift
5 x KB Sumo Deadlift High Pull
5 x Russian KB Swings
5 x American KB Swings
10 x Goblet Squats
15 x Knees-2-Elbows
III. Mobility
Impact/Focus: Rope Climbs & TGU’s
Against a 10:00 Running Clock complete as many Rounds/Reps of the following:
1 x L-sit Rope Climb (scale to legless, or feet assisted as necessary)
8 x Turkish Get-ups (24/16kg)
Post scores to comments.
“The Elf On Tha Shelf”
Complete as many Rounds/Reps as possible in 15:00 of
Row 250m
10 x American KB Swings (32/24kg)
15 x Wallball (20/14lbs)
10 x Box Jumps (24/20”)
Post scores to comments.
Elf on the Shelf :
3 rounds + row
Elf on the Shelf :
4 rounds + KB Swings
Impact: 2 rounds + climb (leg less /16kg Kb)
Elf: 3 rounds + 7 wall balls (24kg/20lbs)
4 rounds +56m
Snatch Mod
2 rnds +10kb +10wb
2 Rds + 3 TGU @ 24Kg KB (Rope Climb)
2 Rds + Row + Snatchs + 10 Wallballs @ 95# / 20#