Every 12 minutes, for 36 minutes for times: 400 Meter Run 40 Alternating Reverse Lunges with KB Farmer's Carry (24/16 kg) 20 Toes to Bar 40/30 Calories of Assault Bike 400 Meter Run
Athletes should get at least two minutes of rest, so please adjust the distances or number or repetitions accordingly if you're unable to perform the first set as prescribed in less than 10 minutes.
Five sets of: Bulgarian Split Squat x 6 reps each leg @ 30X1 Rest 30 seconds after each leg Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Rest 60 seconds
B.
Two sets for times of: 50 Calories of Rowing 50 Wall Ball Shots (20/14 lbs) Rest 5 minutes
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.
