WORKOUTS

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Workout 12/24/21

“12 days of Christmas” 1 100m Run 2 Power Cleans (185/125) 3 Deadlifts 4 Dumbbell Push Press 50/35 5 Box Jump Overs 24”/20” 6 Russian Kettlebell Swings 70/53 7 Handstand Push-ups 8 Wall balls 20/14 9 Ring Dips 10 Toes to Bar 11 Dumbbell Thrusters

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Workout 12/23/21

For Time: 3000m Row 300 Double Unders 3 Mile Run *One partner working at a time, then both partners run together at the end.

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Workout 12/22/21

“Active Recovery/Open Gym” 2-3 Rounds Quality5’ Assault Bike40ft Tall Bear Crawl20 90/90 Supine Plate Pull Over (view link)40ft Reverse Tall Bear Crawl5’ Bike ERG5 Tempo Squat Therapy 5” down, 5” up (view link)20 Curtsy Lunge5 Tempo Squat Therapy 5” down, 5” up Core: 4 RoundsMax

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Workout 12/21/21

Every On The Minute For 24 Minutes: Odd- 12/10 Cal ski  Even- 6 box jump overs (24”/20”)            3 Deadlifts (255/185)

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Workout 12/20/21

5  Rounds 400m run 30 Wall Balls (20/14) 20 GHD Sit Ups 10 Chest to Bar Pull Ups

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Workout 12/18/21

“Schmalls” Run 800 meters 2 Rounds 50 Burpees 40 Pull Ups 30 Pistol Squats 20 Kettlebell Swings (70/53) 10 Handstand Push Ups Run 800 meters

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Workout 12/17/21

Strength: (superset bench press / strict ring dip) 4 Rounds 10-12 bench press 30” rest 10-12 strict ring dip 2’ Rest  *Goal is to get all the way to 12 reps, if hit add weight to your next set. Keep track of where you get

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Workout 12/15/21

“Active Recovery/Open Gym” “Pace to Ski” 4x200m Ski ERG Rest 1:1 3x400mSki ERG Rest 1:1 2x800m Ski ERG Rest 1:1 *You should be learning more about your pace during these ski intervals. Core: Plank Intervals 3 Rounds 30” Side Plank (left) Rest 30” 30” Plank

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