Monday
Rx
12 Bars of Christmas
For time:
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High-pulls
Barbell load: 95/65 lbs
Perform just as the "12 Days of Christmas" song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc...until all the movements have been completed.
Tuesday
Skill Work
Pre-workout accessory
EMOM 10:
Min. 1 | 3 Wall Walks
Min. 2 |10 Lemon Squeezers
Rx
For time:
21-15-9:
KB swings (53/70 lb)
100-100-100:
Double-unders
Score: Total time
Intermediate
For time:
21-15-9:
KB swings (35/53 lb)
50-50-50:
Double-unders
Score: Total time
Beginner
For time:
21-15-9:
KB swings (18/26 lb)
50-50-50:
Single-unders
Score: Total time
Wednesday
Skill Work
Pre -Workout strength/skill
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Squat Snatch ], pick load
Every 1:30 for 12 mins.
Rx
2 rounds for time:
50 alternating DB snatches (35/50 lb)
50 wall-ball shots (14/20 lb) (9/10 ft)
Score: Total time
Intermediate
2 rounds for time:
50 alternating DB snatches (20/35 lb)
50 wall-ball shots (10/14 lb)(9/10 ft)
Score: Total time
Beginner
2 rounds for time:
30 alternating DB snatches (10/15 lb)
30 wall-ball shots (6/10 lb)(9/9 ft)
Score: Total time
Thursday- At Home
Happy Holidays & Merry Christmas
Rx
12 rounds for time, starting with 1 and adding a movement each round:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
- Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, 2 candlesticks, then 1 wall walk. Continue adding a new movement each round.
Score: Total time
Intermediate
Same as Rx’d
Score: Total time
Beginner
12 rounds for time, starting with 1 and adding a movement each round:
1 inchworm
2 candlesticks
3 up-downs
4 push-ups from the knees
5 walking lunges
6 air squats
7 sit-ups
8 mountain climbers
9 jumping jacks
10 broad jumps
11 alternating plank shoulder taps
12 box step-ups (12/12 in)
- Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 inchworm. In round 2, perform 2 candlesticks and then 1 inchworm. In round 3, perform 3 up-downs, 2 candlesticks, then 1 inchworm. Continue adding a new movement each round.
- 25:00 time cap.
Friday
Rx
AMRAP 14:
60-cal row
50 toes-to-bars
40 wall-ball shots (14/20 lb) (9/10 ft)
30 cleans (95/135 lb)
20 ring muscle-ups
Intermediate
AMRAP 14:
60-calorie row
50 hanging knee raises
40 wall-ball shots (10/14 lb) (9/10 ft)
30 cleans (65/95 lb)
10 ring muscle-ups
Beginner
AMRAP 14:
50 strokes on the rower
40 sit-ups
30 wall-ball shots (6/10 lb) (9/10 ft)
20 cleans (35/45 lb)
10 low-ring transitions or 10 ring rows + 10 push-ups
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