NYE WORKOUT

AMRAP 30 min-with a partner:
20 Box Jump Step-downs
26 Cal Row/ski
20 Thrusters 95/65
26 Cal Ski/row
20 lateral Burpees
26 Cal echo Bike/ run

Strength-

Push Press
15min establish 3RM

Metcon –

30 – ЕМОМ
1= 12 WBS 20/14
2= 15 KBS 53/35
3= 12 Goblet Squats
4= 12 TNG Power Cleans 95/65
5= REST

Strength

Front squat
15 min to find a 2 RM

Metcon
25 min EMOM

Min 1- 13/10 Cal bike erg

Min 2 10 hang db snatches + 5 bmu or 5 burpee pull-ups 50/35

Min 3 13/10 Cal Ski

Min 4 max BBJO

Min 5 rest

Score is BBJO

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-

15:00 Establish
3 Rep Max Front squat

Metcon-

12 – ЕМОМ
1= 3 Power Cleans + 1 Split Jerk 155/105

2= 8 Burpees over bar ( lateral)

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