Warm-Up.
Assault Bike Dirty 30
Followed by…
Inchworms x 5
Scapular Push-Ups x 10-15
Plank Shoulder Taps x 20-30
Followed by…
Two Sets:
Alternating Lateral Lunges or Cossack Squats x 12-14
Rotational Medicine Ball Throws x 5-7 each side
Single-Leg Jumps (box or broad) x 5-7 each side
Then…
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Dumbbell Devil’s Presses (55/35 lbs)
Station 2 – 20/15 Calories of Assault Bike or Bike Erg
Station 3 – 30 Box Jumps (24″/20″ – jump up, step down)
Station 4 – 40 Push-Ups
Station 5 – Rest
Done alone. 4 rounds complete. 35lbs for DP. 24 in jump.
Been toying with powerlifting programs. Decided bulking season is done. Still dead from 12 days of christmas yesterday
Christmas Conditioning (home /Sean)
WU
A.
“12 Days of Christmas”
1-250 m row /ride (1 min)
2- Clean +Jerk (165/125) Weight that will challenge
3- HSPUs (strict/Variation)
4- Burpees
5- DB Snatches (50/40)
6- T2Bs /K2Es
7- KBs (70/40)
8-HR Pushups
9- Deadlifts (165/125)
10-Pullups
11-Walking lunges
12-Dips
Results: 41:55
We were shooting for 36 mins and tge wherls feel off in round 8. We just tried to hang on. The burpees and DB snatches hurt the worse. Great Workout.
“We must FIX our EYEs on JESUS”. Hebrews 12:2
5 K row. 22:30.
No brainer this am. Roll out of bed and onto rower.