Monday, December 22
12 Days of Christmas
For time:
- 1 Sumo Deadlift High-pull, 75/55 lbs
- 2 Thrusters, 75/55 lbs
- 3 Push Press, 75/55 lbs
- 4 Power Cleans, 75/55 lbs
- 5 Power Snatches, 75/55 lbs
- 6 Kettlebell Swings, 53/35 lbs
- 7 Pull-ups
- 8 AbMat Sit-ups
- 9 Box Jumps, 24/20 in
- 10 Double Unders
- 11 Overhead Walking Lunge With Plates, 25 lbs
- 12 Burpees
Perform like the song ... 1 sumo DL ... 2 Thrusters, 1 Sumo DL, on the 3rd day - 3 Push Press, 2 Thrusters, 1 Sumo DL, etc.
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Wednesday, December 17
For time:
- 150 Kettlebell Swings, 53/35 lbs
*Every time you put the Kb down, Run / Row 200m.
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Monday, December 15
Strength:
Use the heaviest weight you can for each set.
Rest as needed between sets.
Death By Clean & Jerk
With a continuously running clock perform:
- 1 Clean & Jerk, 135 lbs in the first 1 min,
- 2 Clean & Jerks, 135 lbs in the second 1 min
- 3 Clean & Jerks, 135 lbs in the third 1 min
- ...
Continuing this for as long as you are able.
Use as many sets each minute as needed.
Cash Out:
Rest as needed between sets.
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Friday, December 12
Strength: Snatch 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. 2 rounds for time of: 24 Walking Lunges 12 Double Unders 24 Power Cleans, 95/65 lbs 12 Box Jumps, 24/20 in 24 Mountain Climbers 12 Squats 24 Sit Ups 12 Pull-ups
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Thursday, December 11
As many reps in 5 mins as you can of:
- Strict Press, 95/65 lbs
- Push Press, 95/65 lbs
- Push Jerk, 95/65 lbs
3 rounds for time of:
- Run, 400 m
- 21 Kettlebell Swings, 53/35 lbs
- 12 Handstand Push-ups
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Wednesday, December 10
Strength:
As many reps as possible in 3 mins of:
- Ground To Overhead, 115/85 lbs
2 rounds for time of:
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Tuesday, December 9
As many reps in 7 mins as you can of:
- 3 Kettlebell Swing (American)s, 53/35 lbs
- 3 Pull-ups
Increase by 3 after each completed round.
Strength:
Use the heaviest weight you can for each set.
Rest as needed between sets.
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Monday, December 8
Strength:
- Find your Back Squat 3 Rep Max.
As many reps in 11 mins as you can of:
- 150 Wall Balls, 20/16 lbs
- Max Effort Burpee
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