Author: strikelabs

A. 5-5-5-5 Front Squat (last set at 75% 1 RM) B. 9-6-3 for time: Thruster (135/95) Squat Clean (135/95)

Time to work off Christmas dinner.  This workout is 12 rounds accomplished like the song, “12 Days of Christmas”.  The first round is Day 1, the second round  Day 2 then Day 1, the third round is Day 3 then Day 2 then Day 1 and so on until the 12th round and the 12th…

A. 5-5-5-5 Push Press (last set @ 80% 1 RM) B. For time: Row 500m 15 KB Upright Row (each arm) 20 HSPUs 25 Pull-ups 20 Ring Dips 15 Power Snatch (75/55 lbs)

A. 3-3-3-3-3 Back Squat (last set at 80% of 1RM) For each set, take 3 secs to descend, then explode up from the bottom. B. 4 rounds for time: 20 Weighted Lunges 15 Toes-to-bar

A. 3-3-3-3-3 Shoulder Press (work to last set @ 85% of 1RM) B. Not for time: 30 Sandbag Get-ups

For Time: 2 Rounds 12 Power Cleans @ 50% of your 1 rep max Squat Clean 25 Wall Balls Then 150 Double Unders/Single Unders Then 2 Rounds 12 Overhead squats @ 50% of your 1 rep max Squat Clean 25 Push Ups

A. 1-1-1-1-1-1-1 Push Jerk (last 3 sets @ 90% of 1RM) B. 5 rounds for time: 10 Box Jumps (30″/24″) 16 KB Snatch (1 pood)

For time: 100 Double-unders then 3 rounds of: 20 Burpees 10 Sandbag Ground to Shoulder 5 L-Sit Chin-ups Then: 1000m Row

A. Test 1RM Deadlift B. For time: 100 Burpees  

A. 5-5-5-5-5 3-3-3-3-3 1-1-1-1-1 Shoulder Press Push Press Push Jerk B. Work on handstand/walk