Monday December 22nd

12/23 – Regular Hours
12/24 – ONLY 1 CLASS · 9:00 AM
12/25 – CLOSED for Christmas 🎅🎄
12/26 – 9:00 AM · 4:00 PM · 5:00 PM ONLY
12/27 – 12/30 – Regular Hours

General Prep
1:30 Cardio Choice
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2 Sets: For Quality
10 Down Dog + Up Dog (Add Calf Gas Pedals in Down Dog)
10 Down Dog Alternating Toe Touches
10 Plank Shoulder Taps
10 Dual Dumbbell Upright Rows
10 Dual Dumbbell Strict Press
Specific Prep
2 Sets
3 Barbell Strict Press + 5 Barbell Push Press *Focused bracing positions, vertical bar path, and clear lockout, plus vertical dip and drive
:20 Sec Wall Supported Handstand Hold
2 Shuttle Runs
10 Renegade Rows

Barbell: Empty
Movement Specifics Prior to Workout
Strict Handstand Push-Ups Modifications
- Add 1 Abmat for a Riser to Reduce Range of Motion
- Box Piked Handstand Push-Ups ( Feet or Knees), High or Lower Box
- Down Dog Pike Push-Ups
- Tall Kneeling Dual Dumbbell Push Press

Then..
Get to Working Loads on Renegade Rows

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Strength
15:00 Running Clock
Strict Press + Push Press
Take 8:00 to Establish a Heavy Complex
3+5
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Then
2 Sets x 3+5 @ 90% of Complex from above
Rest 2:00 b/t sets

Modifications:
- Adjust to strict press across, move to dumbbell strict press, or landmine press
Level 1: Athletes
Every 2:30 x 6 Sets
5 Strict Press @ 7 RPE Across

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"Prancer"

For Reps:
10:00 AMRAP
16 Renegade Rows
5 Shuttle Runs
8 Strict Handstand Push-Ups
5 Shuttle Runs

Dumbbells: 2 × 50/35lb, 22.5/15kg
Shuttle Run Standard: 25ft down + 25ft back (7.5m/7.5m)*

Score = Rounds + Reps
Level 2:
10:00 AMRAP
16 Renegade Rows
4.5 Shuttle Runs
8 Handstand Push-Ups
5 Shuttle Runs

Dumbbells: 2 x 35/25lb, 15/12kg
Handstand Push-Ups 2in Riser / Abmat
Level 1:
10:00 AMRAP
12 Renegade Rows
4 Shuttle Runs
8 Kneeling Box Pike Handstand Push-Ups
4 Shuttle Runs
Dumbbells: 2 x 25/15lb, 12/7kg
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Masters 55+:
10:00 AMRAP
12 Renegade Rows
5 Shuttle Runs
6 Strict Handstand Push-Ups
5 Shuttle Runs
Dumbbells: 2 x 30/20lb, 14/9kg
Handstand Push-Ups 2in Riser / Abmat

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Goal: 3+ Rounds
Stimulus: Aerobic pacing with upper-body push/pull stamina
RPE: 7/10

Primary Objective: Maintain consistent round times through steady pacing.
Secondary Objective: Keep renegade rows unbroken and strict HSPU in 2 sets or less.

Workout Strategy
“Prancer” rewards athletes who establish a steady rhythm early and stay committed to repeatable pacing. The shuttle runs should be smooth and controlled, never a sprint, allowing you to lean into quality work on the dumbbells and the wall.
Aim to stay unbroken on the renegade rows by bracing hard through the midline, fighting rotation, and keeping feet wider for stability if needed. Approach strict handstand push-ups with a strategy from the start: quick sets broken early will create far more consistency across the entire 10 minutes than going unbroken in round one and fading.

Focus on neutral spine positions, strong midline control, and minimizing transition time between movements.

Movement Modifications / Adjustments
- Renegade Rows: Reduce DB load / Remove the push-up component if present / Adjust to plank alternating shoulder taps for athletes needing lower skill or loading
- Shuttle Runs: Reduce shuttle count to 3.5 per segment /Replace with a 100m run per 4.5 shuttle run / For tight spaces: 20–25 seconds of fast in-place line hops
- Strict Handstand Push-Ups: Add a 2-inch riser / Modify to box-piked handstand push-ups If inversion is not appropriate today / Replace with tall kneeling dual dumbbell strict press for 8 reps at a challenging load

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