Workout: For Time!
12 DAYS OF CHRISTMAS
1 Bar Muscle Up
2 Burpees
3 Air Squats
4 Push Jerks RX(135lb/95lb)
5 Power Cleans RX(135lb/95lb)
6 Toes To Bar
7 Wallballs RX(20lb/14lb, 10ft/9ft)
8 Calories Row/Echo/Ski
9 Box Jumps RX(24″/20″)
10 Handstand Push ups
11 Chest To Bar
12 Thrusters RX(135lb/95lb)
*****Format just like the song, 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, etc will explain in class numerous times******
Strength: 1 Pause Back Squat + 2 Back Squats x5 sets **1 sec. Pause, increase weight**
Workout: For Time
50 Double Unders
10 Power Snatches RX(135lb/95lb) RX+(165lb/115lb)
50 Double Unders
8 Power Snatches
50 Double Unders
6 Power Snatches
50 Dubs
4 P. Snatches
50 Dubs.
2 Power Snatches
Strength: Dead Stop Deadlifts 5×3 **reset on every rep, increase weight throughout**
Workout: 10 Minute AMRAP (As Many Rounds As Possible)
25 Double Unders
15 Wallballs RX(20lb/14lb, 10ft/9ft)
5 Bar Muscle Ups **RX+ 5 Ring Muscle Ups**
Workout: Teams of 2!
400M Run **RX+ With 40lb/30lb Sandbag**
40 Step ups RX(24″/20″) RX+(with sandbag)
40 Bench Press RX(135lb/95lb)
80 Strict Situps
400m Run
30 Step ups
30 Bench Press RX(135lb/95lb) RX+(155lb/105lb)
60 Strict Situps
400m Run
20 Step ups
20 Bench Press RX(135lb/95lb) RX+(175lb/125lb)
40 Strict Situps
400m Run
10 Step ups
10 Bench Press RX(135lb/95lb) RX+(195lb/135lb)
20 Strict Situps
Strength: Pause Back Squats 6×2 *1 second pause at the bottom, increase weight throughout*
Workout: For Time
20 Toes To Bar BUY IN
21-15-9
Handstand Push ups *RX+ Strict HSPU*
Hang Power Cleans RX(115lb/75lb)
20 Toes To Bar BUY OUT
Workout: Teams of 2!
20 Power Snatches RX(115lb/75lb) RX+(155lb/105lb)
2 Rounds
30 Lateral Burpees over Barbell
60/50 Cals. Row/Ski/Echo
then,
20 Power Snatches
2 Rounds
30 Lateral Burpees
60/50 Cals. Ski/Echo/Row
then,
20 Power Snatches
Strength: Every 90 seconds for 15 Minutes
1 Hang “Squat” Clean + 1 “Squat” Clean **Increase weight throughout**
Workout: FRAN
21-15-9
Thrusters RX(95lb/65lb)
Pull Ups
Strength: 12 Minute EMOM(Every Minute On the Minute)
1 “Squat” Snatch **Increase weight throughout EMOM**
Workout: For Time
21-15-9 Overhead Squats RX M(95lb-115lb-135lb) RX Fe(65lb-75lb-95lb)
400m Run
Strength: 3-4 Working sets
10 DB Incline Bench
10 Reverse Grip Bent Rows
10 DB Hammer Curls *per side*
10-15 Banded Overhead Tricep Ext
Workout: For Time
42-30-18 Situps
21-15-9 American KB Swings RX(53lb/35lb)
then,
42-30-18 Situps
21-15-9 Russian KB Swings RX(53lb/35lb)
Strength: Pause Back Squats 5×3 **1 second pause at the bottom, increase throughout**
Workout: 10 Minute AMRAP (As Many Rounds As Possible)
5 Toes To Bar
3 Burpees to 6″ target
1 “Squat” Clean RX(185lb/135lb) RX+(225lb/155lb)