Every 2 minutes, for 40 minutes for max calories: Station 1 - 90 seconds of Assault Bike (for calories) Station 2 - 20 Kettlebell Walking Lunges Station 3 - 90 seconds of Rowing (for calories) Station 4 - 30 Push-Ups
Shoulder Press *Set 1 - 3 reps @ 60-65% *Set 2 - 3 reps @ 65-70% *Set 3 - 3 reps @ 70-75% *Set 4 - 8 reps @ 75+% *Set 5 - 8 reps @ 75+% *Set 6 - 8 reps @ 75+% Rest as needed The goal is to perform sets 4-6 at 4-5% more than you used for last week's set of 10 reps.
B.
Complete as many rounds and reps as possible in 12 minutes of: 4 Strict Handstand Push-Ups or L-Seated Press 6 Burpee Box Jump-Overs (24"/20") 12 Kettlebell Swings (24/16 kg)
Three sets of: Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1 (make sure your knee hovers just above the ground without making contact) Rest 15 seconds Pronated-Grip Strict Pull-Ups x Max Reps in 60 seconds Rest 60-90 seconds
B.
Five rounds for time of: 200 Meter Run 40 Double-Unders 20 Wall Ball Shots (20/14 lbs)
Every 3 minutes, for 15 minutes: 3-Position Snatch @ 75-85% (high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)
B.
Workout of the Month For time: 12-9-6 Snatches (135/95 lbs.) Chest to Bar Pull-Ups Rest 2 Minutes 21-15-9 Snatches (85/55 lbs.) Toes To Bar
Every 2 minutes, for 16 minutes: Clean Lift-Off + 1 Hang Clean + 1 Clean @ 80-85% of 1-RM
B.
Against a 3-minute running clock... 25/18 Calories of Assault Bike immediately followed by as many rounds and reps as possible of: 12 Dumbbell Push Presses (50/35 lbs) 12 Push-Ups
Rest 3 minutes and repeat for a total of three (3) sets. Pick up each set of the couplet where you left off and note your total number of rounds and reps completed.
Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24"/20")
B.
Three sets of: Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds
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)
