Workout of the Day In teams of 2, with only 1 person working at a time: Row or Ski 2019m Then alternate full rounds to complete 12 Rounds (6 each) of: 12 DB Hang C & J (6 per w/ 50/35lbs) 31 Double Unders 19 Wallball (20/14lbs to 10/9′ target)
Warm Up Dynamic Squat Mobility Then, 1 Round: Run or Ski 150m Squat to Stand x 10 Scap Push Up x 10 Then, 1 Round: Row 200m or Bike 400m RDL x 10 Front Squat x 10 Workout of the Day A. 4 Sets: A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
Workout of the Day In teams of 2, partners alternate MOVEMENTS to complete as many rounds and reps as possible in 12 minutes of: Double Under x 24 Row 12 Cals Strict HSPU x 6 Rest 6 minutes, then: In teams of 2, partners alternate FULL ROUNDS to complete as many rounds and reps as
Warm Up 2 Rounds: Run 150m Walking Lunge x 20 steps Scap Push Up x 10 Supinated Ring Row x 10 Workout of the Day A. 4 Sets: A1: Wtd. Walking Lunge x 12-16 steps – Rest 60 seconds A2: Chin Up (Supinated) x 8-10 @ 20X1 – Rest 60 seconds A3: Ring Push Up
Warm Up Row or Bike x 90 seconds (:30 easy/:30 moderate/:30 hard) Then: Inchworm x 5 + Prisoner Good Morning x 10 Burpee High Jump x 5 + SA Alternating OH KB Reverse Lunge x 10 steps per arm Hang from Bar x 20 seconds + Bar Tap x 10 Workout of the Day A.
Workout of the Day Hit & Run 12 Days of Christmas 1 – Snatch (Full) 115/75lbs 2 – Muscle Ups 3 – Box Jumps (30/24″) 4 – Strict HSPU 5 – Front Squat (115/75lbs) 6 – Hang Power Clean (115/75lbs) 7 – TTB 8 – Alt Pistol 9 – Burpee over the DB 10 –
Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 36 minutes of: Double Under x 120 Erg 90 Cals Wallball x 60 (20/14lbs to 10/9′ target) Ground to Overhead x 30 (115/75lbs) Muscle Up x 15
Workout of the Day In teams of 2, with only 1 person working at a time, complete as many reps as possible in 34 minutes of: 0-10:00 Medball Run 1 mile (20/14lbs) – Relay Double KB Hang C&J x max reps (53/35lbs) 10-12:00 – Rest 12-22:00 Medball Run 1 mile (20/14lbs) – Relay Burpee Muscle
Warm Up 2 Rounds: Run 150m FLR x :30 seconds Superman Hold x :15 seconds Bar Tap x 10 Workout of the Day A. 4 Sets: A1: Alt Front Racked Reverse Lunge x 10-14 @ 2010 – Rest 60 seconds A2: L Seated Single Arm KB/DB Press x 6-8 per @ 20X1 – Rest 60
Warm Up Row, Bike or Ski 2 minutes Then, 1 Round: Good Morning x 10 Dislocate x 10 OH Squat x 10 Then, 2 Rounds: Halting Clean Deadlift x 5 Hang Power Clean (Mid Thigh) x 5 Front Squat x 5 Workout of the Day A. 5 Sets: A1. Halting Clean DL + Mid Thigh