STRENGTH

Front Squats
5x3 @65%

WORKOUT

E3MOM for 9mins
10x Power Snatch
50m Suitcase Carry
Max Rep Turkish Get Ups

STRENGTH

Pull Ups
5x3

WORKOUT

4 sets of
1min ON 1min Off
10/7 cal Row
Max rep Double Under
Straight into
4 sets of
1min On 1min Off
10/7cals Air Bike
Max Rep Burpee to plate

STRENGTH

Clean
5X2

Deadlift
5x3 @73%

WORKOUT

For Time:
400m Run
2x Rounds
50x Kettlebell swings
25x Wall Ball
400m Run

STRENGTH

Press 5x3 @73%

WORKOUT

4x rounds for time:
21x Kettlebell Push Jerk
15x Box Jump Over
9x Toes to bar

STRENGTH

Back Squat
5x3 @ 73%

WORKOUT

8min AMRAP
40x Burpee Over Bar
30x Overhead Squats
20x Muscle Ups / Ring Dips

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