12 Days of Fitmas!

• 12 x Thrusters
• 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.

Saturday Partner WOD!!

3 Rounds (1m on/1m off w/Partner)

• M1: Row/Ski Cals
• M2: DB Snatch
• M3: Bike Cals
• M4: A Squats

Strength/Skill:

5×7 RDL

Metcon:

3 Rounds:
21 Calorie Row
15 Chest to bar pull ups
9 Thrusters (135/95)

Strength/Skill:

1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 60% 1 RM Snatch
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 65% 1 RM Snatch
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 68% 1 RM Snatch
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 70% 1 RM Snatch
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 72-72+% 1 RM Snatch

*Pause Snatch: Pause for 2 seconds in the receive.

Metcon:

20 Wall Facing Strict Handstand Push Ups
30 Box Jumps (24/20)
40 Toes to bar

-rest 5 minutes-

40 Toes to bar
30 Box Jumps (24/20)
20 Wall Facing Strict Handstand Push Ups

Strength/Skill:

1 Clean Deadlift + 1 Clean + 1 Pause Split Jerk @ 75% 1 RM Clean and Jerk
1 Clean Deadlift + 1 Clean + 1 Pause Split Jerk @ 80% 1 RM Clean and Jerk
1 Clean Deadlift + 1 Clean + 1 Pause Split Jerk @ 85% 1 RM Clean and Jerk

*Pause Split Jerk: Pause in receive for 2 seconds.

Metcon:

3 sets
50 Double Unders
10 Sandbag Cleans (100/70)
50 Double Unders
20 Sandbag Squats (100/70)
-rest 1:1-

*Rx’d sub for Sandbag Cleans: Power Cleans (115/80)
*Rx’d sub for Sandbag Squats: Front Squats (115/80)

Strength/Skill:

1 Pause Front Squat + 1 ¼ Front Squat @ 60-63% 1 RM Front Squat
1 Pause Front Squat + 1 ¼ Front Squat @ 65-68% 1 RM Front Squat
1 Pause Front Squat + 1 ¼ Front Squat @ 70-73% 1 RM Front Squat
1 Pause Front Squat + 1 ¼ Front Squat @ 75-80% 1 RM Front Squat

*Pause Front Squat: Pause for 2 seconds in the recieve.

Metcon:

4 sets @ consistent effort
In a 2-minute window
250m Ski (OR Row)
Max Shuttle Runs in the time remaining (50ft)

-rest 2 minutes-

In a 2-minute window
10 Shuttle Runs (50ft)
Max meter Ski (OR Row) in the time remaining

-rest 2 minutes b/t sets-

*Every 25m of ski = 1 rep

Strength/Skill:

2 Power Snatch @ 70% 1 RM Power Snatch
2 Power Snatch @ 73% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 78% 1 RM Power Snatch

Metcon:

12 Wall Walk
12 Power Clean (155/105)
10 Wall Walk
10 Power Clean (185/125)
8 Wall Walk
8 Power Clean (205/145)
6 Wall Walk
6 Power Clean (225/155)
4 Wall Walk
4 Power Clean (255/175)
2 Wall Walk
2 Power Clean (275/185)

Get Stronk With Steve!