Skill
L-Sit:
- Every 1:30 x 5 sets
- 5x0:30
Accessory
4 Sets:
- 12 Dumbbell Lat Pull Overs
- 14 Lateral Lunges (each side)
- 16 Slide Board Tucks/Pikes
- 18 Hamstring Ball Curls
Skill
L-Sit:
- Every 1:30 x 5 sets
- 5x0:30
Accessory
4 Sets:
- 12 Dumbbell Lat Pull Overs
- 14 Lateral Lunges (each side)
- 16 Slide Board Tucks/Pikes
- 18 Hamstring Ball Curls
Skill
L-Sit:
- Every 1:30 x 5 sets
- 5x0:25
Accessory
4 Sets:
- 10 Dumbbell Lat Pull Overs
- 12 Lateral Lunges (each side)
- 14 Slide Board Tucks/Pikes
- 16 Hamstring Ball Curls
Skill
L-Sit:
- Every 1:30 x 5 sets
- 5x0:20
Accessory
4 Sets:
- 8 Dumbbell Lat Pull Overs
- 10 Lateral Lunges (each side)
- 12 Slide Board Tucks/Pikes
- 14 Hamstring Ball Curls
Mobility
- 2:00 Internal Hip Release
- 1:00 Pigeon Level 1
- 1:00 Pigeon Level 2
- 5 Breaths Half Lord of the Fishes (each side)
- 10 Breaths Campfire (each side)
Warm-up
5 minutes for quality:
- 10 Burpees
- 20 Glute Bridges
- 30 Single Unders
- 15 Band Pull Aparts
Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x3 @ 70%
- 1x3 @ 80%
- 1x2 @ 90%
- 1x1 @ 95%
Conditioning
15 minute AMRAP:
Buy-in = 1000m/800m Row
Then, in remaining time:
- 10 Ground to Overhead (95/65)
- 20 Walking Lunges
- 20 Clam Crunches
- 10 Bar Facing Burpees
Focus Movement = Ground to Overhead
Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges
Warm-up
5 minutes for quality:
- 1:00 Row
- 20 Cossack Squats
- 10 Sots Press
- 10 Dumbbell Upright Rows
Strength
Bent Over Row:
- Every 2:00 x 5 sets
- 3x5 @ 75%
- 2x5 @ 80%
Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 20 Walking Lunges (weighted optional)
- 40 Double Unders
- 20 Hollow Rocks
- 10 Handstand Push-ups
Focus Movement = Hollow Rocks
Conditioning
30 minute AMRAP:
- 3 Rope Climbs
- 15 Calorie Row
- 15 Bar Facing Burpees
- 30 Abmat Sit-ups
- 6 Squat Clean & Jerks (175/125)
- 15 Calorie Row
- 15 Hollow Rocks
- 30 Walking Lunges
- 200m Run
Mobility
- 1:30 Soleus/Calf Release (each side)
- 1:30 Banded Down Dog (strict, walk, push-up)
- 1:30 Banded Pigeon (each side)
- 1:00 Banded Twisted Lizard w/ PVC (each side)
Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Clamshells (each side)
- 10 Band Pull Aparts
- 0:30 Hollow hold
Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x8 @ 60%
- 1x6 @ 70%
- 1x4 @ 75%
- 2x2 @ 80%
Conditioning
15 minute AMRAP:
- 200m Run
- 15 Burpees
- 20 Walking Lunges (weighted optional)
- 25 Sit-ups
Focus Movement = Walking Lunges
Mobility
- 2:00 Roll Plantar Fascia
- 1:30 Plantar Fascia Stretch
- 1:00 Top of Foot Stretch
- 8 Metatarsal Rolls
- 1:30 Banded Down Dog Sequence
Warm-up
5 minutes for quality:
- 100m Run
- 20 Lunges
- 15 Band Pull Aparts
- 0:30 Flutter Kicks
Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 65%
- 1x4 @ 75%
- 3x4 @ 80%
Conditioning
16 minute AMRAP:
- 10 Power Snatches (95/65)
- 15 Burpees over Bar
- 20 Walking Lunges
- 250m/200m Row
Focus Movement = Power Snatch
Conditioning
25 minute AMRAP:
- 25/20 Calorie Row
- 25 Wall Balls
- 20 Kettlebell Swings (55/35)
- 20 Goblet Lunges (55/35)
- 10 Burpees
- 10 Clean & Jerks (155/110)
Accessory #1
3 Sets:
- 8 Strict Pull-ups
- 10 Step Back Lunges w/ Knee Raise (each side)
- 12 Barbell Skull Crushers
- 0:30 Hollow Hold
Accessory #2
3 Sets
- 8 Dumbbell Z-Presses
- 15 Banded Side Leg Raises (each side)
- 12 Barbell Bicep Curls
- 1:00 Plank (max on last set)
12 Days of Christmas
- 1 Push Press (115/80)
- 2 Front Squats (115/80)
- 3 Power Cleans (115/80)
- 4 Deadlifts (115/80)
- 5 Pull-ups
- 6 Box Jumps/Step-ups
- 7 Burpees
- 8 Air Squats
- 9 Sit-ups
- 10 Push-ups
- 11 Walking Lunges (each side)
- 12 Calorie Row
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
Mobility
- 1:00 Kettlebell Adductor Release (each side)
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats
- 1:00 Frog Pose Level 1
- 1:00 Frog Pose Level 2
- 5 Half Pancakes
- 10 Full Pancakes
Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Sots Press
- 20 Band Pull Aparts
- 0:20 L-Sit Hold
Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x10 @ 57%
- 1x10 @ 62%
- 1x8 @ 67%
- 1x8 @ 71%
Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 10 Burpees
- 20 Weighted Walking Lunges (30/20)
- 20 Abmat Sit-ups
- 50 Double Unders
Focus Movement = Double Unders
Mobility
- 1:00 Kettlebell Adductor Release (each side)
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats
- 1:00 Frog Pose Level 1
- 1:00 Frog Pose Level 2
- 5 Half Pancakes
- 10 Full Pancakes
Warm-up
5 minutes for quality:
- 100m Run
- 10 Single Leg Glute Bridges (each side)
- 20 Band Pull Aparts
- 0:20 L-Sit Hold
Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x10 @ 57%
- 1x8 @ 62%
- 1x6 @ 67%
- 1x6 @ 71%
- 1x6 @ 76%
Conditioning
16 minute AMRAP:
- 100m Farmers Carry (55/35)
- 20 Walking Lunges (weighted optional)
- 20 Hand Release Push-ups
- 20 Hollow Rocks
- 20 Ball Slams
Focus Movement = Walking Lunges
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 15 Banded Tricep Push-downs
- 10 Single Leg Romanian Deadlifts (each side)
- 15 V-ups
Accessory #2
3 Sets:
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 15 Rear Delt Flys
- 10 Step Back Lunges (each side)
- 20 Side Plank Hip Touches (each side)
Mobility
- 2:00 Lacrosse Ball Levator Scapulae
- 10 Windmill Stretches
- 3 Wrist Stretches
- 10 Animal Twists
- 10 Clam Twists
- 10 Frog Twists
Warm-up
5 minutes for quality:
- 100m Run
- 8 Single Arm Dumbbell Presses (each side)
- 16 Candlestick Toe Touches
- 4 Inchworms
Strength
Split Jerk:
- Every 2:00 x 5 sets
- 1x2 @ 80%
- 1x1 @ 85%
- 1x1 @ 90%
- 2x1 @ 92%
Conditioning
15 minute AMRAP:
- 200m Run
- 30 Kettlebell Swings (55/35)
- 30 Walking Lunges
- 30 Clam Crunches
- 30 Push-ups
Focus Movement = Kettlebell Swings
Mobility
- 2:00 Lacrosse Ball External Hip Release
- 1:00 Brettzel (each side)
- 0:30 Super Squat (each position)
- 1:00 Down Dog
Warm-up
5 minutes for quality:
- 1:00 Row
- 20 Lunges
- 20 Banded Face Pulls
- 10 Side Plank Hip Touches (each side)
Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x3 @ 56%
- 1x3 @ 61%
- 3x3 @ 66%
Conditioning
15 minute AMRAP:
- 15 Floor Presses (50/35)
- 10 Pull-ups
- 20 Walking Lunges
- 500/400m Row
Focus Movement = Floor Press
Mobility
- 2:00 Lacrosse Ball External Hip Release
- 1:00 Brettzel (each side)
- 0:30 Super Squat (each position)
- 1:00 Down Dog
Warm-up
5 minutes for quality:
- 5 Burpees
- 20 Glute Bridges
- 10 Dumbbell Upright Rows
- 0:30 Hollow Hold
Strength
Pause Front Squat:
- Every 2:00 x 4 sets
- 2x3 @ 63%
- 1x3 @ 68%
- 1x3 @ 72%
- 3 Second Pause at Bottom
Conditioning
16 minute AMRAP:
- 10 Handstand Push-ups
- 20 Hollow Rocks
- 20 Ring Rows
- 20 Walking Lunges
- 100m Farmers Carry (55/35)
Focus Movement = Hollow Rocks
Conditioning
28 minute AMRAP:
- 20 Wall Balls
- 20 Dumbbell Snatches (50/35)
- 20 Abmat Sit-ups
- 20 Walking Lunges
- 100m Farmers Carry (55/35)
- 500/400m Row
Conditioning
25 minute AMRAP:
- Run (100m, 200m, 300m, 400m, etc...)
- 10 Handstand Push-ups
- 10 Front Squats (135/95)
- 20 Ring Rows
- 20 Abmat Sit-ups
- 20 Walking Lunges
Increase the Run by 100m each round. Everything else stays the same.
Mobility
- 2:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 1:00 Forearm Stretches (each side)
Warm-up
5 minutes for quality:
- 100m Run
- 10 Toes Elevated Romanian Deadlifts
- 10 Goblet Squats
- 10 Push-ups
Strength
Snatch Balance + Overhead Squat:
- Every 2:00 x 5 sets
- 1x(3+3) @ 57%
- 1x(3+3) @ 62%
- 3x(3+3) @ 67%
- Percentages are of 1RM Snatch
Conditioning
15 minute AMRAP:
- 100m Farmers Carry (55/35)
- 20 Push-ups
- 20 Abmat Sit-ups
- 20 Walking Lunges (weighted optional)
Focus Movement = Walking Lunges