affiliate

Partner or Solo Workout

20 min AMRAP:

-3 Hang Power Cleans

-3 Burpee Broad Jumps

-15/12 Cals on Machine

 

If partner, alternate rounds

1 round:

-10 Single leg hip thrust/side 

-8 Split Squat Rock Backs/side

-10 Half Kneeling Bottoms Up KB Iso hold x 20 sec/side

-10 Lying windmills/

side

-10 DB Pull Overs

 

A1) Trap Bar Deadlift – build to a heavy set of 7

A2) Stomp Step ups x 5/leg

B1) DB RDL 3×10-12

B2) Seated KB See Saw Press 3×8-10/arm

 

Partner or Solo Workout:

For time:

12-10-8:

–DB Reverse Lunges/leg

-DB Single Arm Row/arm

-Shuttle Runs (25 ft. down & back)

If partner, I go, You go 

9 min EMOM:
1) 20-30 sec Ring support bent knee tuck 

2) 6 Heels elevated counter balance pistol squats to box/bench

3) 20-30 sec Wall Facing Handstand Hold

Partner or Solo Workout

10 min AMRAP:

5 DB Hang Power Snatch 

5 DB Hang Clean & Jerk 

5 DB Front Squat 

5 Pull ups/Bar Muscle Ups

If partner, alternate rounds

Cashout:

Couch Stretch x 2 min/side

 

1 round:

–Bent over Y-T-W x 10 each 

-10 Cuban Press

-15 Rocking Hip Flexor Mob/side

-5 Yoga Push Up + Spiderman w/ rotation 

–Side Plank Hip Lift x 10/side

 

A1) Bench Press – build to a heavy set of 7

A2) Bent Over Med Ball Chest Pass x 3

B1) Pause DB Bench Press @ slight incline 3×10-12

B2) Partner assisted Nordic Leg curls 3×5-10 (scale = bench leg curl)

 

Partner or Solo Workout 

4RFT:

-10 Contralateral DB Front Foot Elevated Split squat

-10 Pronated Bent Over row

Then

100 calories on Cardio Machine of Choice

If partner, I go, You go

And split cals

 

WARMUP 30’ each

-heel to butt w/ OH reach

-figure 4 pistol

-inchworm

-side lunge

-high knee + walking lunge

-little skip

-skip for height

-skip for distance

-high knees

12 Min CONGA

30’ sleep push sprint (light)

WOD- 18 Min AMPRAP or PWOD

TTB/Knee Raise 1.2.3.4.5 etc.

Gob Step.ups 2.4.6.8.10 etc.

Cals on machine 3.6.9.12.15 etc.

* If PWOD igo.ugo

 

 

 

WARMUP- 1 round

– 30 sec split sq iso/side

– 6 KB front rack Cossacks/side

– 30-60 sec supinated bar hang

– 10 front plank leg lift/side

– 10 bench t-spine mobs

STRENGTH

A1- Back SQ- build to heavy 7

A2- Seated Jump SQ- 3 x 5

B1- Heal ELVTD pause FSQ/GobSQ 3×10-12

B2- Chin.ups 3xMax (-1) @least 5 each

WOD- 10 AMPRAP or PWOD

-10 push.ups/dips

-15 Russian KBSW

-20.30.40.50 etc. DU

*if PWOD igo.ugo

🎄12 Days of DB Christmas🎄

1 DB Turkish Get-up

2 TTB/Knee Raise

3 Burpees

4 Alt DB Snatches

5 Super-mans

6 pushups

7 single arm DB FSQ

8 single arm DB HCL

9 DB Sumo DL

10 Alt DB Lunge

11 Sit-ups

12 DB Swings

🎅🏻Begin with 1 TGU then do 2 TTB + 1 TGU followed by 3 burpees + 2 TTB + 1 TGU, etc. until you complete the final round of 12 DB swings through 1 TGU.🧑🏻‍🎄

Warmup-

200m ski/ 400m bike + 200m row

Then…2 rounds

5/5 lunge w/ OH reach

5/5 1/4 SQ

5 scap pulls + 5 pass through

1/1 Turkish get.up

8.8 box step.down

Sled 3x

25’ pull/arms

25’ pull/legs (backwards walk)

Strength…3 sets each

A1) 8-12 (2xDB) Bent over Row

A2) 5-10 strict pull.up

B1) 2-4 curl + 4-8 Arnold’s press (2xDB-seated)

B2) 10-20 Roller leg curls/ bench option

Stretch

Wall

 

 

Tabata-8x

Jump Rope (DU.SUorXOver) or Plank

Strength-3x

3 HCL + 2 FSQ + 1 Thruster

WOD- 12 AMRAP

5 MBSQ/Air SQ/GSQ

10 Box Step Over/ wKB

5 MB Sit.up/Sit.up/KBSit.up

10 Box Push ups/ incline or KB offset

* +1 rep/round