STRENGTH

Deadlift
5x3 @65%

WORKOUT

3 Sets of
600m Ride
300m Row
200m Run

Rest 2mins between each set

STRENGTH

Back Squat
5x3 @65%

WORKOUT

3x rounds for time:
20x Dumbbell Snatch
15x Thruster
10x Pull Ups

STRENGTH

Press
5x3 @65%

WORKOUT

8min AMRAP
30x Double Unders
10x Hang P.Clean
5x Push Jerk

12 Days of Christmas

Like the song the “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.

Day 1: 100m Run
Day 2: 2 Box Jumps
Day 3: 3 Wall Balls
Day 4: 4 Dumbbell Snatch
Day 5: 5 Push Ups
Day 6: 6 KB Swings
Day 7: 7 Squats
Day 8: 8 Plate Push Press
Day 9: 9 Sit Ups
Day 10: 10 Burpees
Day 11: 11 Power Clean
Day 12: 12 Tire Flips

STRENGTH

Back Squat
1RM

WORKOUT

3x Rounds for Time:
400m Row
21x Wall Ball
12x Pull Ups

STRENGTH

Clean & Jerk
1RM

WORKOUT

For Time:
1,2,3,4,5,6,7,8,9,10
Clean & Jerk 35/45kg
Burpee

STRENGTH

Snatch
10x1

WORKOUT

7min AMRAP
30x DB Snatch (Partner Holds Deadlift)
30x Deadlift (Partner Holds Handstand)

WORKOUT

For Time:
1km Run
100x Air Squats
100x Kettlebell Swings
50x Sit Ups
50x Push Ups
500m Run

STRENGTH

Power Clean
5x3

WORKOUT

Air Bike
3km

STRENGTH

Split Jerk
10x1
Strict Pull Ups
5,3,2,2,1,1,1

WORKOUT

21,15,9
Push Jerk 40/30
Burpee Over Bar

STRENGTH

Back Squat
5x5

WORKOUT

3x Rounds of
45sec on 15sec off
Rowing
Box Jump
Wall Ball

STRENGTH

Split Jerk
5x2

WORKOUT

For Time:
20,16,12,8,4
Calories
10,8,6,4,2
Wall Walk Ups

STRENGTH

Back Squat
5x3

WORKOUT

Tabata
8x 20sec on 10sec rest for Max Reps
DB Thruster
Push Ups with shoulder tap
Jumping Lunge

STRENGTH

Snatch
5x3

WORKOUT

‘Annie’
50,40,30,20,10
Double Under
Sit Ups

STRENGTH

Kipping Pull Up Technique

WORKOUT

4x Rounds For Time
400m Run
13x Strict Pull Ups
50m DB Overhead Carry

STRENGTH

Clean
5x3

WORKOUT

12min AMRAP
12x Push Press
6x Burpee Over Bar 40/30kgs
12x Front Squats
6x Burpee Over Bar
12x Hang P.Clean
6x Burpee Over bar

STRENGTH

Overhead Squat
5,3,2,2,1,1,1

WORKOUT

‘Mary’
20min AMRAP
5x Handstand Push Ups
10x Pistol Squats
15x Pull Ups

WORKOUT

E3MOM for 21mins
4x Deadball Over Shoudlers
8x Deadlifts
12x Box Jump Over
16x Kettlebell Swings

STRENGTH

Russian Dips
5x3
Bench Press
5x3

WORKOUT

6x Rounds for Time:
200m Run
10x Ring Dips
20x V-Ups or 10x Toes to Bar

STRENGTH

Clean
Front Squat
Split Jerk
7x(1+2+1)

WORKOUT

In Pairs going one for one
8x Rounds
200m Row
6x Thrusters @65% of complex