Monday December 19th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 10 Back extensions, 10 Air Squats
- 3. Front Squat: 6, 6, 6, 6
*5 Ab Wheel Roll outs between each set
- 4. Bench Press: 8, 8, 8 (heavier than last week)
*12 Hanging Knee Raise Between each set
- 5. As many rounds as possible in 8 minutes:
4 Dumbbell Snatch (per arm)
40 Single Unders
- 6. Cool Down Stretch / Foam Roll
Tuesday December 20th:
- 1. Stretch
- 2. Warm up: 20 Mountain Climbers, 20 Sit ups
- 3. Push ups: 5, 4, 3, 2, 1 (Weighted Push ups)
- 4. Alternate Every 90 Sec for 18 minutes:
1st: 30 Sec Wall Sit + 5 Burpees
2nd: 30 Sec Butt Plank + 5 Broad Jumps
- 5. Cool Down Stretch / Foam Roll
Wednesday December 21st:
- 1. Stretch
- 2. Warm up: 10 Pull ups, 5 Behind the neck Press w/ empty bar and snatch grip, 10 high jump land in half squat, 5 Behind the neck Press w/ empty bar and snatch grip
- 3. Every Minute on the minute for 10 minutes:
1st: 3-5 Hard Pull ups
2nd: 1 Hang Power Snatch + Overhead Squat
- 4. 6 Rounds For Time:
6 Dips
12 Air Squats
24 Ball Slams
- 5. Cool Down Stretch / Foam Roll
Thursday December 22nd:
- 1. Stretch
- 2. Warm up: 10 Good Mornings, 20 Jumping Jacks, 5 Good Mornings, 10 Jumping Jacks
- 3. Every 2 minute on the minute for 12 minutes:
2 Power Clean
1 Hang Clean
1 Jerk
- 4. As Many Rounds as Possible in 10 minutes:
5 Sumo Deadlift High Pulls
10 Double legged Mountain Climbers
15 Sit ups
- 5. Cool Down Stretch / Foam Roll
Friday December 23rd:
- 1. Stretch
- 2. Warm Up: 1000 Meter Row
- 3. “Twelve Days of Christmas”
1 Wall Climb
2 Hang Power Clean
3 Box Jumps
4 Wallballs
5 Burpees
6 Walking Lunges w/ Plate Overhead (Per leg)
7 Glute Ham sit ups
8 Calorie Row
9 Kettlebell Swings
10 Deadlifts
11 Lateral Barbell Jumps (Double Count)
12 Plank up-downs
- 6. Cool Down Stretch / Foam Roll
CrossFit Havoc 