Warm-up
200M Jog
Line Drills:
Zombie Walks
Butt Kicks
Lunge w/Twist
Forward Lunges
Reverse Lunges
Spiderman Crawl
Arm Circles (Forward/Reverse/Side-to-side)
10 Kip Swings
5 Ring Rows/Strict Pull-ups
FITNESS 20201223
For Time with a 40(ish) Minute Cap:
1 Single Arm Hang Squat Clean Thruster/arm (30-40/20-30#)
2 Push Press/arm
3 Single Arm Hang Power Clean and Jerk/arm
4 Single Arm Alternating DB Snatch
5 Push-ups
6 Single Arm Thrusters/arm
7 Goblet Squats
8 Lunges
9 Burpees
10 Air Squats
11 Pull-ups
12 Single Arm Devils Press (6/arm)
Use a single Dumbbell throughout (30-40/20-30#)
Like the song and the original “12 Days of Christmas” Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
Scoring: Time
PERFORMANCE 20201223
For Time with a 40(ish) Minute Cap:
1 Cluster (Squat Clean Thruster)
2 Push Press
3 Front Squats
4 Deadlifts
5 Push-ups
6 Thrusters
7 Power Cleans
8 Lunges
9 Burpees
10 Hang Power Snatches
11 Chest-to-Bar Pull-ups
12 Overhead Squats
Use a single barbell throughout (95-115#/65-80#)
Like the song and the original “12 Days of Christmas” Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
Scoring: Time
At Home Workout
For Time with a 40 Minute Cap:
1 Single Arm Hang Squat Clean Thruster/arm (30-40/20-30#)
2 Push Press/arm
3 Single Arm Hang Power Clean and Jerk/arm
4 Single Arm Alternating DB Snatch
5 Push-ups
6 Single Arm Thrusters/arm
7 Goblet Squats
8 Lunges
9 Burpees
10 Air Squats
11 Pull-ups
12 Single Arm Devils Press (6/arm)
Like the song and the original “12 Days of Christmas” Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
Scoring: Time
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