Monday 21st
30min AMRAP
- 100 abmat sit-ups
- 80 air squats
- 60 DB hang clean
- 40 KB swings
- 20 sync squat thrusts
- 40 double KB deadlifts
- 60 DB single arm push press
- 80 press-ups
- 100 alt leg lunges
- Every 5min both partners run 200m
Tuesday 22nd
Can be done with a partner or individual
0-10min Alternating minutes
15 KB Swings
In remaining time max reps KB goblet squat
10-20min Alternating minutes
16 DB Snatch
In remaining time max reps down ups
20-30min Alternating minutes
15 KB deadlift
In remaining time max reps box jumps
Core finisher
21-15-9
Sit ups
Plank
Shoulder taps
Wednesday 23rd
A) Upper Body Toning
15-12-9
Biceps Curl - bar
Tricep Extension - plate
12-9-6
Press Ups
Frontal/Lateral Raise - plate
B) Lower body toning
12-9-6
Glute bridge - banded
Glute kickback - banded
15-12-9
Weighted lunge
Squat jumps
C) Conditioning
4 rounds for time
20 hang clean and press - barbell
15 plate sit ups
10 box step ups
5 burpees
Thursday 24th - XMAS EVE
12 days of Xmas Style 🎄
For time:
1 x 200m run
2 DB devils press
3 Single leg V-up / V-tuck
4 KB leg lowers
5 Burpees
6 DB squat
7 KB Deadlift
8 Box Jumps
9 KB swing
10 Mountain climbers (2:1)
11 Weighted sit ups
12 Cal ski / row
Sunday 27th
Endurance
40min EMOM (8 rounds)
12 cal row / 10 cal ski
15 wall balls
12 box step overs
15 MB sit ups
12 burpees
REDUCE REPS IF NEEDED!
AIM FOR 10-15 SECONDS REST AFTER EACH MOVEMENT