Freitag, 24.12.2021
12 Days of Christmas
For time:
1 Power Snatch, 95/65 lbs
2 Ring Dips
3 Burpees
4 Pull-ups
5 Toes-to-bars
6 Push-ups
7 Air Squats
8 Jumping Alternating Lunges
9 Box Jumps, 20 in
10 Wall Balls, 20/14 lbs
11 Kettlebell Swings, 55/35 lbs
12 Thrusters, 95/65 lbs
Donnerstag, 23.12.2021
A. Bent Over Barbell Row 10-10-10-10
Dumbbell Pull Over 15-15-15-15-15
B. Deck of Cards
Mittwoch, 22.12.2021
A. Trap Bar Deadlift 5-5-5-5-5
Dumbbell Shoulder Press 10-10-10-10-10
C. For time:
Row, 500 m
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Dienstag, 21.12.2021
A. Prowler Push 1-1-1-1, using heaviest weight per set
Sled Pull 1-1-1-1, using heaviest weight per set
B. For time:
50/35 Air Bike Calories
-- then --
3 rounds of:
30 Hanging Knee Raises
20 Med Ball Box Step-ups, 9/6 kg
10 Wall Balls, 9/6 kg
-- then --
50/35 Ski Erg Calories
-- then --
3 rounds of:
30 Back Extensions
20 AbMat Sit-ups
10 Push-ups
-- then --
50/35 Row Calories
-- then --
3 rounds of:
30 Double Unders
20 Ring Rows
10 Burpees
-- then --
50/35 Concept 2 Bike Erg Calories
Montag, 20.12.2021
A. Bench Press 5-5-5
B. Pull-up Bar Hang 3x max hold
C. Complete as many rounds as possible in 12 mins of:
12 Kettlebell Swings, 53/35 lbs
12 Kettlebell Goblet Lunges, 53/35 lbs
36 Double Unders
