Strength/Skill:

3 Sets
2 Push Jerk + 2 Split Jerk @65-70% 1 RM Push Jerk

3 Sets
1 Push Jerk + 1 Split Jerk @75-85% 1RM Push Jerk
*Rest as needed between sets

Metcon:

5-4-3-2-1
Rope Climbs
100-80-60-40-20
Double Unders

Strength/Skill:

5 Sets
1 Back Squat (As heavy as possible)

*This structure can look a couple of different ways:

1. Build in weight each set. Start Light and practice BIG jumps
2. Do a couple of warm up sets (not a lot, we want low volume here) and then hit all 5 singles at the same, challenging weight
3. Start Light and stay conservative with the loading (stay around 75-80%) if legs aren’t feeling great.

Metcon:

5 sets (1 Set every 6 minutes)
32/24 Calorie Row
24 Wall Balls (20/14)
16 Toes to Bar

Strength/Skill:

10 Sets (Every minute on the minute)
3 Behind the Neck Push Press
*Build up in weight through the course of the 10 sets, end around 8-8.5/10 RPE.

Metcon:

3 sets:
24/20 Calorie Bike Erg
12 Front Squats (135/95)
8 Ring Muscle Ups
12 Front Squats (135/95)
24/20 Calorie Bike Erg
-rest 3:00 between sets-

Strength/Skill:

5 Sets
3 Back Squat @70-75% 1RM Back Squat
*Rest as needed between sets

Metcon:

5 Sets
500m Row
5 Sandbag Cleans (150/100)
10 Burpee Box Get Overs (48)
-rest 1:1 b/t sets-

Strength/Skill:

4 Sets
3 Push Press
*These will be cycled. Move up in weight each set BUILDING TO 8/10 RPE.
**Keep your movement fluid and precise.
***Rest as needed between sets.

Metcon:

5 Sets
9 Deadlifts (275/185)
12 Bar Facing Burpees
15/12 Calorie Echo Bike
-rest 1:1 b/t sets-

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:

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:

5 Sets (every minute on the minute)
7 Sumo Deadlift @8/10 RPE
-Directly into-
5 Sets (every minute on the minute)
3 Sumo Deadlift @9/10 RPE

Metcon:

3 Rounds
50 Wall Balls (20/14) (10/9)
50 Burpee Box Jump Overs (24/20)