Strength:
4-4-4-4 Strict Press + 10-10-10-10 DB Hammer Curls + 20-20-20-20 Banded Tricep ext 2-3 min rest
Workout: For QUALITY! (Not for speed just move and sweat)
750m-500m-250m Row/SKi
21-15-9 Bench Press RX(165/115) RX+(185/135)
***Every time you break on bench 20 Stick Situps or 20 GHD situps ***
Strength: Deadlifts 4-4-4-4
Workout: For Time
27-21-15 Pull ups (RX+ Chest To Bar)
54-42-30 Wallballs (10ft/9ft, 20lb/14lb)
Workout: For Time! (40 min CAP)
Teams of 2!
1200m run BUY IN (Run together)
then,
40 Cals.. ***Change machines every set***
40 Box Jumps (24″/20″)
80 Cals..
80 Burpees to Plate (45lb plate)
120 Cals..
120 Toes To Bar
80 Cals..
80 Burpees to plate
40 Cals..
40 Box Jumps (24″/20″)
Strength : Find heavy “Squat” Clean for the day 4-3-2-1-1-1
Workout: For Time
21 Front Squats RX(135/95)
30 Double unders
21 Handstand Push ups (RX+ Strict HSPU)
30 Double unders
15 Front Squats
30 Double unders
15 Handstand Push ups
30 Double unders
9 Front Squats
30 dubs
9 HSPU
30 Dubs
Strength: Power Snatch 4-3-2-1-1-1 **Find Heavy for the day**
Workout: For Time
50 Air Squat BUY In
then,
9-15-21
Toes To Bar
Thrusters RX(75/55)
then,
50 Air Squats BUY OUT
Strength:
10-8-6-4-2 Strict Press + 10 Single Arm DB Bent Rows
then,
3×10 Seated Hammer Curls + 3×15 Banded Kickbacks + 3×10 Barbell Curls
Workout: 15 Minute AMRAP
50 Walking Lunges
40 Situps
30 DB Floor Presses
20 Box Jumps (24″/20″)
10 DB Front Squats
Strength: Back Squats 10-8-6-4-2 **22 min cap**
Workout: 14 Minute AMRAP
21 Double unders
15 Lateral Burpees over Barbell
9 Power Cleans RX(135/95) RX+(165/115)
Workout: For Time!
Teams of 2
100 Wallball BUY IN RX(20lb/14lb, 10ft/9ft) RX+( 20lb/14lb, 11ft/10ft)
then,
50-40-30-20-10 Alternating DB Snatches RX(50/35) RX+(70/50)
100-80-60-40-20 Cal. Row/Echo/SKi
50-40-30-20-10 Pull ups RX+( Chest To Bar)
100 Wallballs BUY OUT
Workout: 12 DAYS OF CHRISTMAS
1 Wall Walk
2 Burpees
3 Air Squats
4 Push Jerks RX(135/95)
5 Power Cleans RX (135/95)
6 Toes To Bar
7 Wallballs (20lb/14lb) (10ft/9ft)
8 Shuttle Run (20m sections)
9 Box Jumps (24″/20″)
10 Calorie Row/Echo/Ski
11 Chest To Bar
12 Thrusters RX(135/95)
**Just like the song, 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, 6-5-4-3-2-1… so on**
Strength: For Quality
5+5+5 DB Bench Press (5 right arm, 5 left arm, 5 both arms together) + 10 reverse Grip Bent Rows x4 sets
then,
3×10 DB Incline Bench + 3×15 Barbell Curls
Workout: For Time
21-15-9 Hang Power Snatch RX(75/55)
21-15-9 Calorie Echo/Assault/Ski
1 Minute Plank Hold **RX+ 30 second Hanging L-Sit** (Accumulate if you can’t do either unbroken)