Workout of the Day

december deload

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3 sets :

• 10 push press (pause @ top)
• 10 db lateral raise
• 10 overhead plate front raise

2 rounds : e8mom

• station 1 :
  • 120 double unders
  • 60 kb swings
  • 30 burpees
• station 2 :
  • 40 cal row/ski/bike
  • 40 db hang clean & jerk
  • 40 push ups

12 Days of Christmas

• 1 clean & jerk (185/125)
• 2 muscle ups
• 3 front squats (185/125)
• 4 hspu
• 5 deadlift (185/125)
• 6 push ups
• 7 hang power cleans (135/95)
• 8 burpees
• 9 pull ups
• 10 thrusters (135/95)
• 11 toes to bar
• 12 cal assault bike

workout outline

• 1 clean & jerk
• 2 muscle ups -> 1 clean & jerk
• 3 front squats -> 2 muscle ups -> 1 clean & jerk
• every set you add the next movement and go back to 1.

december deload

• 2 x 10 : front foot elevated split squat  (10 each leg)
• 3 x 8 : back squat @ 65% or 1rm

4 rounds : emom

1. 10 bench press (135/95) + max rep push ups
2. rest
3. 10/8 cal bike (:30 sprint) + max rep air squats
4. rest
5. 15 kb swings + max rep sit ups
6. rest

*each set should be all out effort*

december deload

5 sets : front squat complex @ 7/10 rpe

• 1 tempo front squat (5/3/1)
• 1 pause front squat (2 second pause @ bottom)
• 2 front squats

4 rounds : emom

1. 15/12 cal ski
2. 12 bar facing burpees
3. 9 thrusters (135/95)
4. 60 double unders
5. rest

december deload

4 sets : 6/10 rpe

• 1 tempo snatch deadlift (5 seconds up)
• 1 high pull (hip)
• 1 high hang squat snatch

2 x 2 : pause power snatch

3 x 5 : snatch grip deadlift @ 6/10 rpe

for time (12-min)

• 30 power snatch (75/55)
• 15 ohs (75/55)
• 20 power snatch (95/65)
• 10 ohs (95/65)
• 10 power snatch (135/95)
• 5 ohs (135/95)