Monday, 30 December 2019
Saturday, 28 December 2019
Wednesday, 25 December 2019
Thursday, December 26, 2019
A.
6 KB Swings
6 Squats
6 TRX Row or Superman
6 Sit Ups
x3
B.
"12 Days of Christmas"
This workout is done like the song "12 Days of Christmas." The format goes: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, and so on until you have done 12-11-10-9-8-7-6-5-4-3-2-1.
Complete the workout as fast as possible.
1. Manmaker
2. DB Snatch (ps)
3. Goblet Squats
4. Push Ups
5. DB/KB Thrusters
6. Sit Ups
7. Toe to Bar or Hanging Knee Raise
8. KB Swings
9. Burpees
10. Wall Balls
11. Pull Ups
12. Goblet Lunges
*35 minute time cap.
6 KB Swings
6 Squats
6 TRX Row or Superman
6 Sit Ups
x3
B.
"12 Days of Christmas"
This workout is done like the song "12 Days of Christmas." The format goes: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, and so on until you have done 12-11-10-9-8-7-6-5-4-3-2-1.
Complete the workout as fast as possible.
1. Manmaker
2. DB Snatch (ps)
3. Goblet Squats
4. Push Ups
5. DB/KB Thrusters
6. Sit Ups
7. Toe to Bar or Hanging Knee Raise
8. KB Swings
9. Burpees
10. Wall Balls
11. Pull Ups
12. Goblet Lunges
*35 minute time cap.
Monday, 23 December 2019
Saturday, 21 December 2019
Friday, 20 December 2019
Thursday, 19 December 2019
Wednesday, 18 December 2019
Monday, 16 December 2019
Sunday, 15 December 2019
Monday, December 16, 2019
A.
8 Fwd Alt Lunges
8 Sit Ups
8 KBS
8 KB Good Mornigs
x2
B.
AMRAP 13
20 Steps Weighted Walking Lunge
15 Push Press
10 V-Ups
10 Goblet Squats
5 Devil's Press
C. (9 min)
Accumulate as many reps as possible completing the following:
1 minute AMRAP KB Swings
2 minutes AMRAP Burpees
3 minutes AMRAP 2KB Deadlift
2 minutes AMRAP Burpees
1 minute AMRAP KB Swings
-Move through each AMRAP without rest between exercises. Score is your total reps for entire workout.
8 Fwd Alt Lunges
8 Sit Ups
8 KBS
8 KB Good Mornigs
x2
B.
AMRAP 13
20 Steps Weighted Walking Lunge
15 Push Press
10 V-Ups
10 Goblet Squats
5 Devil's Press
C. (9 min)
Accumulate as many reps as possible completing the following:
1 minute AMRAP KB Swings
2 minutes AMRAP Burpees
3 minutes AMRAP 2KB Deadlift
2 minutes AMRAP Burpees
1 minute AMRAP KB Swings
-Move through each AMRAP without rest between exercises. Score is your total reps for entire workout.
Saturday, 14 December 2019
Thursday, 12 December 2019
Wednesday, 11 December 2019
Monday, 9 December 2019
Sunday, 8 December 2019
Monday, December 9, 2019
A.
10 Samson Lunges
5 Devil's Press
5 Supermans
10 Hollow Rocks
x2
B.
EMOMx3
5ps Bulgarian Split Squat
15 ps Russian Twist
15 2KB Swing
15 In and Outs
C.
21-18-15-12
2KB/DB Push Press
Burpees
Sit Ups
2KB/DB Front Squat
*Time cap: 18 mins
10 Samson Lunges
5 Devil's Press
5 Supermans
10 Hollow Rocks
x2
B.
EMOMx3
5ps Bulgarian Split Squat
15 ps Russian Twist
15 2KB Swing
15 In and Outs
C.
21-18-15-12
2KB/DB Push Press
Burpees
Sit Ups
2KB/DB Front Squat
*Time cap: 18 mins
Saturday, 7 December 2019
Wednesday, 4 December 2019
Monday, 2 December 2019
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