Monday, December 16th
Workout: The Twelve Days of Christmas – For Time
1 Lap (200m)
2 Push Jerk (135/95)
3 Power Clean
4 Barbell Jump Over
5 Abmat Situp
6 Deadlift
7 Burpee
8 Lunge
9 Push Up
10 Wall Ball
11 Pull Up
12 Front Squat
Complete in the style of the song.
Tuesday, December 17th
Strength: 10 Minutes
3x 10 Front Squat
Increase weight each set.
Workout: As Many Rounds as Possible in 18 Minutes
Option A:
18 Box Jump (24/20)
18 AbMat Sit-Up
18 Forward Lunge (95/65)
Option B:
18 Box Jump (24/20)
18 AbMat Sit-Up
18 Forward Lunge (75/55)
Option C:
12 Low Box Jump
12 AbMat Sit-Up
12 Forward Lunge (45/35)
GOAL: Squat Endurance / Core Endurance
Wednesday, December 18th
Strength: Every Minute on the Minute for 8 Minutes
3 Strict Press @ 70-75%
Workout: For Time – 18 Minute Cap
Option A:
2 Rounds
15 Push Up
20 Alternating Dumbbell Hang Snatch (50/35)
Rest 1:00
3 Rounds
12 Push Up
16 Alternating Dumbbell Hang Snatch
Rest 1:00
4 Rounds
9 Push Up
12 Alternating Dumbbell Hang Snatch
Option B:
2 Rounds
15 Knee Push Up
20 Alternating Dumbbell Hang Snatch (35/20)
Rest 1:00
3 Rounds
12 Knee Push Up
16 Alternating Dumbbell Hang Snatch
Rest 1:00
4 Rounds
9 Knee Push Up
12 Alternating Dumbbell Hang Snatch
Option C:
2 Rounds
15 Box Push Up
20 Alternating Dumbbell Hang Snatch (25/15)
Rest 1:00
3 Rounds
12 Knee Push Up
16 Alternating Dumbbell Hang Snatch
Rest 1:00
4 Rounds
9 Knee Push Up
12 Alternating Dumbbell Hang Snatch
GOAL: Press Strength / Push & Pull
Thursday, December 19th
Workout:
Option A:
Every Minute on the Minute for 8 Minutes
Odd Minute / :30 Machine Calories
Even Minute / : 30 Thruster (95/65)
-Rest 2:00-
Every Minute on the Minute for 8 Minutes
Odd Minute / :30 Burpee
Even Minute / :30 Machine Calories
-Rest 2:00-
Every Minute on the Minute for 8 Minutes
Odd Minute / :30 Thruster
Even Minute / :30 Burpee Over Bar
Option B:
Every Minute on the Minute for 8 Minutes
Odd Minute / :30 Machine Calories
Even Minute / : 30 Thruster (75/55)
-Rest 2:00-
Every Minute on the Minute for 8 Minutes
Odd Minute / :30 Burpee
Even Minute / :30 Machine Calories
-Rest 2:00-
Every Minute on the Minute for 8 Minutes
Odd Minute / :30 Thruster
Even Minute / :30 Burpee Over Bar
Option C:
Every Minute on the Minute for 8 Minutes
Odd Minute / :30 Machine Calories
Even Minute / : 30 Thruster (45/35)
-Rest 2:00-
Every Minute on the Minute for 8 Minutes
Odd Minute / :30 Up Down
Even Minute / :30 Machine Calories
-Rest 2:00-
Every Minute on the Minute for 8 Minutes
Odd Minute / :30 Thruster
Even Minute / :30 Up Down Over Bar
Cashout – FIT:
Accumulate 5:00 Plank
Complete 10 V Up/Tuck Up every break.
GOAL: Stamina / Core Work
Friday, December 20th
Wear red to REMEMBER EVERYONE DEPLOYED.
Gymnastics/Strength: Every Minute on the Minute for 10 Minutes
Odd Minute: 2 Rope Climbs
Even Minute: 8 Renegade Rows
Workout: For Time – 15 Minute Cap
Option A:
10 – 1 Deadlift (225/155)
30 Double Under
10 – 1 Dip
Option B:
10 – 1 Deadlift (185/125)
30 Double Under
10 – 1 Assisted Dip
Option C:
10 – 1 Deadlift (65/45)
30 Single Under
10 – 1 Box Dip
GOAL: Pull Strength / Push & Pull
Saturday, December 21st
Workout: For Time – With a Partner – 32 Minute Cap
Option A:
Buy In: 3000m Row
10 Rounds
10 Push Press (135/95)
10 Toes to Bar
10 Wall Ball (20/14)
10 Burpee
Option B:
Buy In: 3000m Row
10 Rounds
10 Push Press (115/75)
10 Swinging Leg Raise
10 Wall Ball (16/12)
10 Burpee
Option C:
Buy In: 3000m Row
10 Rounds
10 Push Press (65/45)
10 Knee Tuck
10 Wall Ball (16/12)
10 Up Down
GOAL: Team Workout
