A.
Every 2 minutes, for 20 minutes:
Clean
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 90%+
B.
For time:
10-1
Power Clean (155/105 lbs)
Front Squat
Ring Dips
A.
Five sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 45 seconds between legs
Strict Handstand Push-Ups x Max Reps
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Chest-to-Bar Pull-Ups
30 Double-Unders
10 Toes-to-Bar
30 Double-Unders
Your favorite holiday workout is back ! Perform the movements to the tune of “12 Days of Christmas”
1 – 200 Meter Run
2 – Snatches (135/95 lbs)
3 – Muscle-Ups or Ring Dips
4 – Ground to Overhead (135/95 lbs)
5 – Strict Handstand Push-Ups or Push-Ups
6 – Burpees
7 – Toes-to-Bar
8 – Kettlebell Snatch
9 – Box Jumps
10 – Chest-to-Bar Pull-Ups or Pull-Ups
11 – Front Squats (135/95 lbs)
12 – Shoulder to Overhead (135/95 lb.)
A.
Take 15 minutes to build to a heavy-ish
Power Snatch
B.
Three sets for max reps/cal of:
60 seconds of Kettlebell Front Squats
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets
A.
*Use as a warm-up/activation
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
B.
In teams of two, alternate tasks to complete 5 sets each of:
21 Kettlebell Swings
7 Strict Pull-Ups
400 Meter Run
A.
Four sets of:
Front-Racked Alternating Reverse Lunges x 16 reps (8 each leg)
Rest 60 seconds
Hollow Rocks x 30-45 seconds
Rest 60 seconds
B.
Every 2 minutes and 30 seconds, for 15 minutes for times:
30 Double-Unders
10 Toes to Bar
8 Box-Facing Burpee Box Jump-Overs
A.
Three sets of:
Shoulder Press x 4-6 reps @ 2111
Rest 45 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 45 seconds
B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
Row 300/250 Meters
20 Wall Ball Shots
A.
Take 15 minutes to build to a heavy-ish
Power Clean
B.
Complete rounds of 15, 12 and 9 reps for time of:
Power Cleans (185/135 lbs)
Strict Handstand Push-Ups
“Pre Party Purge”
In teams of two, with only one teammate working at any time, complete three sets for max reps of:
3 Minutes of Pull-Ups
Rest 2 Minutes
3 Minutes of Thrusters (95/65 lbs)
Rest 2 Minutes
3 Minutes of Burpees over Barbell
Rest 2 Minutes
A.
Four sets of:
Weighted Pull-Ups x 4-6 reps
Rest 90 seconds
Weighted Dips x 6-8
Rest 90 seconds
Ab-Wheel Roll-Outs x 8-10 reps
Rest 90 seconds
B.
Three rounds for time of:
50 Double-Unders
35 Kettlebell Swings
20 V-Ups
A.
Five sets of:
Deadlift x 3 @22X1
*6-8/8-10 Supinated Ring Rows after each set
B.
For time:
30 Calorie Row
60 Pistols
30 Snatches (95/65 lbs)
60 Wall Ball Shots
Error 404
A.
Five sets of:
Shoulder Press x 2.2.2
(rest 10 seconds between doubles)
Rest 90 seconds
Toes to Bar x 10-15 reps
Rest 90 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
2 Squat Cleans @ 75% of 1-RM Clean
6/4 Strict Handstand Push-Ups
*If you complete 10 rounds under 12 minutes the workout is over.
A.
Every 2 minutes, for 10 minutes:
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
B.
For time:
42-30-18
Alternating Dumbbell Snatch (50/35 lbs)
21-15-9
Burpee Box Jump Overs
7-5-3
Muscle-Ups
In teams of two, complete as many rounds and reps as possible in 12 minutes of:
Power Cleans x 20 (135/95 lbs)
Synchronized Bar Facing Burpees x 10
Deadlifts x 40 (135/95 lbs)
Rest until the running clock reaches 17:00, and then…
In teams of two, complete as many rounds and reps as possible in 12 minutes of:
High Box Jumps x 30
Wall Ball Shots x 60
Double-Unders x 90
A.
Every 2 minutes, for 8 minutes:
High Hang Snatch + Hang Snatch
Immediately followed by . . .
Every 2 minutes, for 10 minutes:
Snatch x 1 rep
Loading per set:
*Set 1 – 70-75%
*Set 2 – 80-85%
*Set 3 – 85-90%
*Set 4 – 90-95%
*Set 5 – 95+%
B.
For time:
20 Thrusters (145/95 lbs)
40/30 Calories of Assault Bike or Rowing
20 Thrusters (95/65 lbs)
Three sets for max reps/calories:
90 seconds of Assault Bike or Sking or Rowing
Rest 30 seconds
90 seconds of Stict Pull-Ups
Rest 30 seconds
90 seconds of Burpees to a 6” target
Rest 30 seconds
90 seconds of Kettlebell Swings
Rest 90 seconds
A.
Every minute, on the minute, for 9 minutes:
Minute 1 – 30 seconds of Walking Lunges
Minute 2 – 30 seconds of Handstand Walk
Minute 3 – 30 seconds of L-Sit
B.
Five sets of:
Row 300/250 Meters
20 seconds of Rest
Double-Unders x 50
20 seconds of Rest
Strict Handstand Push-Ups x 8-10
Rest 2 minutes
A.
Every 90 seconds, for 15 minutes:
Power Clean x 2 reps
Build to today’s heavy-ish double.
B.
For time:
15 Hang Power Cleans (155/105 lbs)
600 Meter Run
30 Toes-to-Bar
600 Meter Run
15 Hang Power Cleans (155/105 lbs)
A.
Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 100+%
Rest as needed
B.
For Time:
30 Back Squats @ 70-75% of A
30 Muscle-Ups