Merry Christmas and Happy Holidays!

12 Days of Fitmas!

• 1200m Run (200m w/sweater!)
• 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
• 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/Skill:

10 Sets (1 set every minute on the minute)
1x 1 & 1/4 Front Squat @60-65% 1RM Front Squat

*Start around 60% 1RM Front Squat.
**MOVE UP IN WEIGHT EACH SET.

Metcon:

3 sets (1 Set every 3 Minutes)
100 Double Unders
30 Push Ups

**4 PEAT today!
Repeat from December 26, 2023; November 23, 2021; AND November 23, 2020

Strength/Skill:

12 minutes to build to a heavy Power Clean

Metcon:

3 Rounds:
21 Calorie Row
15 Toes to Bar
9 Front Squats (185/125)

Strength/Skill:

12 Sets (New set every minute)
1 Split Jerk
*Build to a heavy single for the day.
**Minimum of 10 sets. Can do as many as 12 sets.

Metcon:

4 Sets
12/10 Calorie Ski OR Row
36 Double Unders
6 Sandbag Cleans (150/100)
36 Double Unders
12/10 Calorie Ski OR Row
-rest 1:1 b/t sets-

*Rx’d sub for Sandbag Cleans: 6 Power Cleans (185/125)

Strength/Skill:

12 Sets (New set every minute)
1 Back Squat
*Build to a heavy single for the day .
**Minimum of 10 sets. Can do as many as 12 sets.

Metcon:

5-10-15-20-15-10-5
Chest to bar Pull Ups
GHD Sit Ups
*3 Wall Walks after each round

*Rx Sub for GHD Sit Up: 2x Abmat Sit Up.

Strength/Skill:

12 minutes to build to a heavy set of 1 Power Snatch + 1 Snatch Balance.

-Rest 3 Minutes-
-Then-

5 Sets
1 Power Snatch + 1 Snatch Balance @85-90% of heavy set from above.
*Rest 90 seconds in between sets.

Metcon:

90ft Single Dumbbell Overhead Walking Lunge (70/50)
90ft Handstand Walk
45 Toes to Bar
90ft Single Dumbbell Overhead Walking Lunge (70/50)
90ft Handstand Walk
45 Toes to Bar
90ft Single Dumbbell Overhead Walking Lunge (70/50)

*switch arms on lunge every 45ft

Strength/Skill:

Take 10-12 minutes to establish a heavy set of 2 Split Jerk.

-Rest 3 minutes-
-Then-

20-10-5
Unbroken Push Jerk
*Rest 90 seconds between sets.
**Set 1 @7.5/10 RPE, Set 2 @8.5/10 RPE, Set 3 @9.5/10 RPE

Metcon:

5 Rounds
15 GHD Sit Ups
10 Deadlifts (225/155)
5 Shuttle Runs (50ft)

*Rx Sub for GHD Sit Up: 30 Abmat Sit Up.

Strength/Skill:

6 Sets
2 Back Squat @85-90% 1RM Back Squat
*Rest as needed between sets.

Metcon:

3 Sets (1 set every 8 minutes)

4 Rope Climbs
-straight Into-
3 Rounds
10 Overhead Squats (95/65)
400m Bike Erg

*Rx Sub for Rope Climb: 12 Strict Pull Up.