BuddBells.com

Warm-up: 6 rounds
1 min swings
1 min body weight exercise (burpees, push-up, squat, jumping jack, mountain climber, squat jumps, etc)

Skill: heavy snatch practice and warm up

workout:
1st round heavy snatch
can can kicks X 5
high/low plank X 10
2nd round lighter snatch
can can kicks X5
high/low plank X 10
repeat 1st round with heavier snatch weight … work up to a Personal Record

Warm-up: 3 rounds
1/2 kneeling halo progression
1 TGU each side
15 jumping lunge each side

Skill: body weight flow for 10 min
frog push ups
squat jump
sprinkler
back bend
side crow balance
watch video;

http://mymadmethods.com/exercise-database/exercise-of-the-day/856-exercise-of-the-day-body-flow-complex

Workout: AMRAP 20 min
15 Viking push press each side
10 weiski
10 get up sit up to active side plank (3 active side plank each rep) 5 each side
10 rocking superman

Warm-up: 10min AMRAP
5 jumping jack
5 sprawls
5 push-ups
5 deck squats

Skill: walk the wall/ TRX handstand

Workout:
Ladder to 5
Heavy swing (long jump to thruster) Heavy thruster each side
Ladder to 5
Pull-up— Press each side
Ladder:
Row 100, 200, 300m
Walk the wall 2X’s, 4X’s, 6X’s

Warm-up: 21-15-9
3 count flutter kick
Suitcase dead lift
Double unders

Skill: evil wheel and leg raise

Workout: 6 rounds
10 double swings
Bear crawl up/back 30ft each
5 walking alternating press each side
5 evil wheel/leg raise

Warm-up: 10 min
arm bar
windmill
halo
2 min slingshot each side (2min total)

Skill: 10 min VO2 max snatch (15sec work, 15sec rest, 15sec work other side)

Workout:
tabata crunch variation: feet on floor, feet lifted knees at right angle, legs straight, stagger straight leg)(watch video)
tabata OH swing
10min AMRAP:
5 double squat
10 clean press from floor each side
15 burpee

Warm-up: 10 min of joint mobility and light stretches

Workout: Do 5min of each exercise. Exercises do not have to be performed in the order posted. I recommend doing 1min of an exercise at a high intensity then rest aprox. 30sec then do another exercise at the same intensity. Interval wave training.
Jump rope
Swings
Snatches
Rowing machine
Tire smash with a sledge hammer
Pull-ups or jumping pull-ups
Push press
Sit-ups
Moving planks
Squat variations: squats, jump squats, frog jumps, tuck jumps

Warm-up: 3 rounds
20 TRX squat row
Kneeling halo 5 each side
1 TGU snatch

Skill:
Heavy get up
TRX Matrix

Workout: 20min Quality AMRAP
1 heavy get-up each side
15 TRX Matrix each side
1 pistol each side
15 Heavy swings

This is some holiday advice from our friends at Z-Health Performance

The Holiday Weight Gain Myth

You want in on a dirty little secret around the “typical” 5-10 pound holiday weight gain? It’s a myth. It’s not true.

What IS true, however, is that most people put on 1-2 pounds – that they never lose. (Unless you are already significantly overweight, in which case you are likely to gain 5-7 pounds.)

So, it’s not the weight gain that is the problem, it’s the lack of weight loss. Over 5 years, the additive holiday weight gain is 10 pounds – which looks remarkably like the “middle-age spread” phenomenon.
Holiday Scale
The key? Don’t gain the weight to start with! Here are some tips to help:

Scale-Friendly Holidays

Keep Your Stress Down. Harmful holiday stress can do many things. It causes inflammation, generates a hormone cascade that hinders our ability to meabolize fat, and causes you to make food decisions you wouldn’t normally make.

No one will remember if you are 10 minutes late to the party, didn’t get the holiday cards out, or forgot the cranberries at Thanksgiving dinner. Swap it all for a deep breath, a smile, and a laugh – it’s really what you want people to remember about you, anyhow, isn’t it?

Maintain Your Dietary Restrictions. If you are gluten-free, lactose-intolerant, grain-free, or adhere to any of the other numerous dietary restrictions that are common in today’s society, the holidays are not a time to give them up. If your body is intolerant, you’ll be adding fuel to the fire by indulging. Instead? Find an awesome dietary-compliant treat to bring. Your body – and the other guests – will thank you.

Don’t Sample Everything. Variety is the spice of life, but it’s also a recipe for overeating. A little bit of this and a touch of that, and suddenly we’ve consumed 1,000 calories without even realizing it. If you want to indulge at the party, stick to just one or two foods, and enjoy them to your heart’s content.

Use Caloric Averaging. The conventional wisdom that one bad meal isn’t the end of the world is totally true. Our body isn’t like a cash register that cashes out at the end of every shift. Instead, our physiology is well-equipped to handle periods of overeating, as long as it’s balanced out by undereating.

Stay Active. The old adage in the fitness world is that you can’t out-exercise a bad diet, but activity levels do matter. Studies show that those who become or stay active during the holidays are less likely to gain that one to two pounds to start with.

By following these tips, you’ll burn calories, reduce stress, and improve brain function – the trifecta of wellness for a healthy and happy holiday season.

Warm-up/ Skill/ Strength: bottom up press

Workout: 2min Drill (2 min each round 10 rounds) continuous clock
5 snatches each side
5 heartbeat squat
5 burpee high/low plank
10 crunches
10 star jumps

Warm-up: 1 min of each 3 rounds (take 10-15 sec between exercises to get to next exercise)
Row machine
Jump rope
Squats
Plank (on forearms, hands, side/side)

Skill: sumo deadlift high pull thruster (SDHP thruster)

Workout: 3 rounds
Trx jumping squats X 20
1 arm swing 10 each side
SDHP thruster X 20
Walking push-up 10 each side

Warm-down:
20 sit up (feet together knees apart)
Active floor clock 10 each position (I,Y,T)