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Monday

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)

Boom Lite

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Supine Medball Leg Curls x 20 reps @ 1010
Station 2 – Barbell Roll-Outs x 10 reps @ 3010
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.
Five rounds for time of:
18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
9/6 Calories of Rowing

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Strict Press 10-12 reps @ 21X0
Station 2 – Strict Toes to Bar x 6-8 reps @ 2110
Station 3 – Handstand Hold x 45-60 seconds
Station 4 – L-Sit (or L-Sit progression) x 45 seconds (accumulated)

B.
Two sets for max reps:
2 Minutes of Rowing
2 Minutes of Dumbbell Push Press
2 Minutes of Double-Unders
2 Minutes of Stationary Dips

EMOTM for 32 minutes in teams of two:

Minute 1: 9 BB / DB Thrusters (Partner 2: Hold bottom of squat)
Minute 2: 12 Front / Goblet Squats (Partner 1: Hollow Hold)
Minute 3: 15 Deadlifts (Partner 2: Plank Hold)
Minute 4: Rest

Alternate who starts each round.
Hold only while your partner is working.

RX = 40% of your max Front Squat.
Scale as needed

Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 20/15 Calories of Rowing
Station 2 – 15 Burpee Box Jump-Overs (24″/20″)
Station 3 – 100 Double-Unders
Station 4 – 20 Reverse Lunges

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.

Closed.

Merry Christmas!

“12 Days of Christmas”

1 – 25 Double-Unders
2 – Medicine Ball Cleans
3 – Dips
4 – Dumbbell Ground to Overhead
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Goblet Squats
12 – Dumbbells Shoulder to Overhead

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 25 Double-Unders
2 – 2 Medball Cleans; 25 Double-Unders
3 – 3 Dips; 2 Medball Cleans; 25 Double-Unders
4 – 4 Dumbbell Ground to Overhead; 3 Dips; 2 Medball Cleans; 25 Double-Unders
. . . and so on.

Saturday

A.
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9/6 Calories of Assault Bike
6 Burpee Box Jump-Overs
12 Dumbbell Thrusters

Rest until the running clock reaches 20:00, and then…

B.
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
6 Burpee Box Jump-Overs
9 Strict Pull-Ups
12 Kettlebell Swings

Friday

A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2 reps @ 80% of 1-RM Deadlift

B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Box Jumps (24″/20″)
12 Toes to Bar

Boom Lite

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Supinated Medball Leg Curls x 15 reps @ 1010
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.
Five rounds for time of:
20 Kettlebell Swings
40 Flutter Kicks

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 10 reps @ 2111
Station 2 – Handstand Hold x 45 seconds
Station 3 – Single-Arm Dumbbell Row (Left) x 8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Left) x 8 reps @ 2111

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
10 Renegade Rows
20 V-Ups

*Renegade Rows = Push-Up, Row Left, Push-Up, Row Right

Wednesday

Every 8 minutes, for 32 minutes (4 sets):
800 Meter Row
20 Dumbbell Squats (55/35 lb DBs)
20 Walking Lunges with DB Farmer’s Carry (55/35 lbs)
100 Double Unders/150 Single Unders