1 – 100 Meter Run or 25 Double-Unders 2 – Power Cleans (135/95 lbs) 3 – Ring Dips 4 – Dumbbell Ground to Overhead 5 – Burpees 6 – Toes to Bar 7 – Push-Ups 8 – Box Jumps 9 – Kettlebell Swings 10 – Pull-ups 11 – Front Squats (135/95 lbs) 12 – Shoulder to Overhead (135/95 lbs)
Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . . 1 – 100 Meter Run or 25 Double-Unders 2 – 2 Power Cleans; 100 Meter Run or 25 Double-Unders 3 – 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders 4 – 4 Dumbbell Ground to Overhead; 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders . . . and so on.
Every 3 minutes, for 15 minutes of: Deadlift x 1 rep @ 90% of 1-RM
B.
Complete as many rounds and reps as possible in 16 minutes of: 8 Single-Arm Kettlebell Deadlifts (24/16 kg - left arm) 8 Single-Arm Kettlebell Swings (24/16 kg - left arm) 16 Overhead Walking Lunges (24/16 kg - left arm) 8 Single-Arm Kettlebell Deadlifts (24/16 kg - right arm) 8 Single-Arm Kettlebell Swings (24/16 kg - right arm) 16 Overhead Walking Lunges (24/16 kg - right arm)
Take 15 minutes to rotate through practicing three gymnastics movements: Movement 1 - Ring Muscle-Up Progressions OR Ring Support Holds (both top and bottom) Movement 2 - L-Sit Hold Progressions Movement 3 - Handstand Hold Progressions
B.
Two sets for max reps of: 90 seconds of Assault Bike for Calories Rest 30 seconds 90 seconds of Strict Handstand Push-Ups or Seated Press Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Ring/Stationary Dips Rest 30 seconds
C.
Every minute, on the minute, for 6 minutes: Minute 1 - 8-10 Supine Ring Rows @ 2111 Minute 2 - 45 Second Prone Plank Hold
Take 20 minutes to build to today's 3-RM Tempo Front Squat @ 42X1
As you build to this weight, perform singles or doubles at this tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up - no bounce out of the bottom.
For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders
B.
Every minute, on the minute, for 15 minutes: Minute 1 - Supine Ring Rows x 8-10 reps @ 2111 Minute 2 - Side Plank (Left) x 40 seconds Minute 3 - Side Plank (Right) x 40 seconds Minute 4 - Reverse Snow Angels x 15 reps (slow & controlled) Minute 5 - Hollow Rocks or Hold x 30-40 seconds
