Monday, December 20th
WORKOUT
“RANNIE”
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
**GHD Optional
(Score is Time)
POST WORKOUT STRENGTH
3-4 SETS FOR QUALITY
15 DB Glute Bridge Floor Press (Athlete Choice, Heavy)
15 Slow DB Glute Bridge-Up
-Rest 1:00 b/t Sets-
(Score is Weight)
https://vimeo.com/656795410/a878fd84ff
Tuesday, December 21st
STRENGTH
EVERY 1:30 x 6 SETS
Build to a Heavy Complex…
1 Snatch Pull
+
1 Power Snatch
+
1 Overhead Squat
*Start Moderate & Build to Heavy.
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
1 Power Snatch (Athlete Choice, AHAP)*
2 Burpee Box Jumps (30/24)|(24/20)
4 Handstand Push-Ups
*Option for Full Snatch. Either choice, must be an automatic ‘heavy’ weight, no misses.
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
https://vimeo.com/656795104/3ce85f57eb
Wednesday, December 22nd
STRENGTH
6-6-6-6
Tempo Back Squat (2121) @ Heavy
-Rest as Needed b/t Sets-
(Score is Weight)
WORKOUT
FOR TIME
9-15-21-27-21-15-9*
Cal Row
KB Goblet Squats (70/53)|(53/35)
*Alt. Calories: 7-12-15-21-15-12-7
(Score is Time)
https://vimeo.com/656794843/59ae536497
Thursday, December 23rd
WORKOUT
EMOM x 20 MINUTES
MIN 1 – :50 Plank*
MIN 2 – :50 Cardio of Choice 1
MIN 3 – :50 Max DB No Push-Up Renegade Row (50/25)|(35/20)
MIN 4 – :50 Cardio of Choice 2
MIN 5 – :50 DB Heel Taps
*Round 1: Front Plank (Elbows or Hands)
Round 2: Side Plank (R)
Round 3: Side Plank (L)
Round 4: Reverse Plank
(No Measure)
https://vimeo.com/656794635/4b8235fba3
Friday, December 24th
WORKOUT
“12 DAYS OF CHRISTMAS”
DAY 1- Deadlift 225/155
DAY 2- HSPU
DAY 3- Burpees
DAY 4- HP Clean 95/65
DAY 5- Box Jumps
DAY 6- HR pushups
DAY 7- T2B
DAY 8- Wallball (20/14)
DAY 9- KB swings (35/53)
DAY 10- DU’s
DAY 11- Abmat SU
DAY 12- Walking lunges
*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 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
(Score is Time)
