Monday, December 18th
Workout
“THE CALI BEAR”
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
Tuesday, December 19th
Workout
AMRAP x 16 MINUTES
16 Alt. Box Step-Overs (Athlete Choice)*
16 Burpees to a Target**
16 Box Jumps
100m Run
*Option to add DB and hold in Goblet Position.
**Target ideally is 6 inches above standing reach.
(Score is Rounds + Reps)
Post Workout Skill
ON AN 8:00 RUNNING CLOCK…
Practice Ring or Bar Dips*
*Skill Options…
Top/Bottom Ring/Bar Hold
Box/Bench Dips
Strict Ring/Bar Dips (Banded Optional)
(No Measure)
Wednesday, December 20th
Strength
5×5 Barbell Squat*
*Build to a Moderate weight and hold the same weight across all 5 sets.
Squat Options…
Back Squat
Front Squat
Overhead Squat
(Score is Weight)
Workout
5 ROUNDS FOR TIME
10 Overhead Squats OR Front Squats (115/75)
20/15 Cal Row
(Score is Time)
Thursday, December 21st
Workout
EMOM x 20 MINUTES
MIN 1 – 20 KB Goblet Alt. Lunges (Athlete Choice)
MIN 2 – 15/12 Cal Bike
MIN 3 – Max Sit-Ups
MIN 4 – Rest
(No Measure)
Post Workout Skill
EMOM x 7 MINUTES
Unbroken Toes To Bar or Hanging Knee Raise*
*Rep Options:
3 Reps
6 Reps
9 Reps
12 Reps
(No Measure)
Friday, December 22nd
Strength
EVERY 1:30 x 5 SETS
1 Power Snatch
+
2 Hang Power Snatches
*Start Light and build to Moderate.
(Score is Weight)
Workout
4 SETS
AMRAP x 3 MINUTES
1-2-3-and so on…
Power Snatch (Athlete Choice)*
2-4-6-and so on…
Push-Ups
-Rest 1:30 b/t Sets-
*Weight Options…
(95/65)
(135/95)
(155/115)
Start at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
Saturday, December 23rd
Workout
“12 DAYS OF XMAS 2023”
FOR TIME*
Day 1 – Strict Pull-Up
Day 2 – 200m Run
Day 3 – DB Power Cleans (50/35)(35/20)
Day 4 – Jumping Pull-Ups
Day 5 – Box Jumps (24/20)
Day 6 – DB Front Squats
Day 7 – Toes to Bar
Day 8 – Alt. Jumping Lunges
Day 9 – DB Shoulder to Overhead
Day 10 – Single DB Sit-Ups**
Day 11 – No-Push-Up Renegade Rows***
Day 12 – DB Thrusters
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
**Hold DB across chest.
***1 Rep = Row R + Row L.
(Score is Time)
