The Concept 2 Holiday Challenge started on Thanksgiving and goes through Christmas Eve. ALL METERS on C2 machines count towards the challenge. Write your name on the whiteboard if you are participating!
Day 1- Monday 241202
Grunt Work
A. AMRAP 40:00
750m row or ski
7 wall climbs or 10 inchworm push-ups
12 back squats from the floor 95/65
12 single arm alt devil’s press 50/35
50’ walking goblet lunges
Day 2- Tuesday 241203
A1. Max unbroken strict pulling reps, rest to 1:00 then A2
A2. 10 dual db z-press, rest to 3:00 then back to A1 x2
No additional rest into B1
B1. Max unbroken strict T2B or weighted hanging knee raises, rest to 1:00 then B2
B2. 50 du or max attempts in 1:00, rest to 3:00 then back to B1x2
Every 3:00 for 6 sets, rotate, athletes start on C1, C2, or C3. No more than 4 athletes at a station
C1. 15 sec assault bike sprints + max burpees to TOM
C2. 15 sec ski sprint + max vertical jump to TOM
C3. 15 sec row sprint + max ab-mat sit-ups to TOM
Day 3- Wednesday 241204
Strength Day Week 6 of 6!
A. AMRAP 5:00
Cardio of choice
Rest 2:00 then B
B. 1 set every 2:00 x 5, from the rack
3 front squats + 1 split jerk
Rest an additional 2:00 then C
C. 1 lift every 2:00 until failure
Squat Clean & Split Jerk
Find your 1RM!!!
Day 4- Thursday 241205
A. Total distance
1:00 apparatus 1
1:00 apparatus 2
1:00 apparatus 3
Rest 2:00 then B
B. Total distance
2:00 apparatus 1
2:00 apparatus 2
2:00 apparatus 3
Rest 3:00 then C
C. Total distance
3:00 apparatus 1
3:00 apparatus 2
3:00 apparatus 3
Rest as needed then D
D. Yoga for Athletes
Day 5- Friday 241206
Holiday Party!
No afternoon classes
A. For Time
30-20-10-20-30 medball 20/14
Medball step-ups nte 24”
Medball deadlifts
Medball clean
Medball sit-ups
Day 6- Saturday 241207
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 241208
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
10:00 am CrossFit Kids
