MERRY CHRISTMAS!
Warm-up
• 200 Single Unders
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#
3 rounds:
• 10 Mountain Climbers
• 10 Air Squats
– OPTION 1 –
Strength
Week 18/18: 5/3/1
Bench Press
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM
Weighted Dips
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM
Rest 1-2 min between sets.
8 min E2MOM:
• 8-6-4-2 Back Squat
Increase weight each set. Recommended percentages: 60-70-80-90% of 1RMs
– OR, OPTION 2 –
Conditioning
“12 Days of Christmas”
For time:
• 1 Thruster 115/75#
• 2 Hang Power Cleans 115/75#
• 3 Power Cleans 115/75#
• 4 Burpees Over Bar
• 5 AbMat Sit-ups
• 6 Russian Kettlebell Swings 70/53#
• 7 Air Squats
• 8 Pull-ups
• 9 Push-ups
• 10 Box Jump Overs 24/20”
• 11 Toes-to-bar
• 12 Jumping Lunges
Do 1, then 2-1, then 3-2-1, then 4-3-2-1… continue pattern until final round of 12-11-10-9-8-7-6-5-4-3-2-1.
Core
21-15-9 reps:
• Lying Leg Raises
• Good Mornings 75/55#
Cool-down
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
3 rounds:
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Legs Up The Wall Pose