Warmup
5 min any monostructural activity – (Skip rope, bike, row, ski erg, jog)
-Then-
2 Rounds
30s Each
Bottom of squat
Couch stretch (each leg)
Box or banded front rack stretch
Doorway chest stretch
-Then-
2 Rounds
5 Air squat
6 Alternating lunge steps
5 Inch worm
5 Broad jump
Workout Notes
Merry Christmas Eve! This workout is now 5 years running and continues to be one of the hardest workouts every year.
It’s origin is a true hopper workout! A mountain of movements was put in a basket and the class I was teaching pulled one out for each day and this is what we got! My favorite part is 6-1, the movements just flow well into a nice dumbbell complex at the end.
For the man maker, no squat is required, power clean those bad boys up and get them overhead.
If you are under an hour you are doing great, if you are under 55 you are flying! Scale appropriately, these weights are heavy for this amount of volume!
Workout
For time:
1 Power Clean & Jerk
2 Deadlift
3 Thrusters
4 Shoulder-to-Overheads
5 Forward throw OR front squat
6 Burpee Box Box Jump Overs, 24/20 in
7 Dumbbell man Maker OR Burpee + power clean
8 Push-ups
9 Bear Complexes *With dumbbells perform 2 thrusters without a back squat
10 Power Snatches
11 Power Cleans
12 Sandbag Over Shoulders
Cool Down
For 2 min
Calf stretch each leg
Seated hamstring stretch each leg
and then