Strength-

Back squat
4×10 @ 65 %

Metcon –

24 – ЕМОМ

1= 12 Wallballs and 12 pushups

2= DB Walking Lunges 30′ 50/35

3= 15/12 Cal Echo

4= REST

12 Days of Fitmas!

• 200meter Run

• 11 x HSPU

• 10 x Bike Cals

• 9 x Box Jumps

• 8 x Ski Cals

• 7 x Wallballs

• 6 x Push Jerks

• 5 – Hang Squat Cleans  

• 4 – T2B

• 3 – Devil Press 50/35

• 2 – Muscle-up (6 x Ring Rows)

• 1 – Sled Push (1 Way)

Complete workout just like the song! (1 Sled Push, then 2 Muscle-ups and 1 Sled Push, then 3 Devil Press 2 Muscle-ups and 1 Sled Push). Each round ends with the sled push. Workout is complete at the end of round 12’s sled push

Strength

Every 1:30 x 6
3 Push Press building from 50%

Metcon

24 – EMOM
1= 5 BMU (7 C2B or Pull-ups)
2= 14/11 Cal Echo
3= 50′ HSW (3 Wall Walks)
4= 12 T2B

Strength-

Bench Press
3/75 3/80 2/85 8/65 6/70 4/75

Metcon-

10 Deadlifts 155/105
10 Front Squats
1 Push Press
8 DL
8 FS
2 PP
6 DL
6 FS
3 PP
4 DL
4 FS
4 PP
2 DL
2 FS
6 PP

Strength –

Power clean + squat clean + power clean
5 x3 progressive overload

Metcon-

2RFT x 3
12 WBS 20/14
12 Power cleans 135/95
12 Burpees over the bar
Rest 1:30 b/t sets

Strength

Back Rack Step Ups 20/16′ box
5 sets x 4 reps

Metcon

8 – AMRAP

2 T2B

25 DU

4 T2B

25 DU

6 T2B

25 DU

add 2 TTB until time expires

Cash out-
50 GHD- every break 10 hand released Push ups

Strength-

Back Rack Step Ups 20inch Box
4 x 6/ each

Metcon

5 – AMRAP
21/18 Cal Row/Ski
21 T2B
21 Burpees

Rest 2

5-AMRAP
15/12 Cal Row
15 C2B
15 Burpees to Target
Rest 2

5- AMRAP
9/6 Cal Row
9 Bar MU or pull-ups
9 Burpees over Rower

Strength

High Hang Snatch + Above Knee Pause Snatch in catch
2+1/60-65 x 3
1+1/65-70 x 2
1+1/70 x 2

Metcon-
2 RFT
600M Run (800M Row) 500 ARunner
75 Air Squats
50 Push Ups
*** Bonus use a vest ***