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Workout of the Day
With a partner, complete as many rounds as possible in 20 minutes of:
250m Row
50ft Single-arm Overhead Walking Lunges (50#/35#)

Partners alternate after each completed round.

Workout of the Day
“12 Days of CFR”
1 100m Run
2 Thrusters (95#/65#)
3 Kettlebell Swings (70#/53#)
4 Handstand Push-ups
5 Wallballs (20#/14#)
6 Pull-ups
7 Burpees
8 Deadlifts (95#/65#)
9 Knees-to-elbows
10 Box Jumps (24”/20”)
11 Overhead Squats (95#/65#)
12 Broad Jumps

On the 12th day of Christmas my coaches gave to me……

Oh yes, it’s that time of year again! You remember how this one goes. You will perform 1 of the first movement… then 2 of the second movement, back to 1 of the first… then 3 of the third, back to 2 of the second, and 1 of the first… then 4 of the fourth movement, back to 3 of the third, then 2 of the second, and 1 of the first… etc… Until you reach 12!!

DRESS WARM and HAVE FUN!!

Workout of the Day
“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Workout of the Day
3 Rounds for time:
800m Run
30 Box Jumps (30”/24”)

Workout of the Day
“Extended Elizabeth”
21-18-15-12-9-6-3 reps for time:
Power Cleans (135#/95#)
Ring Dips

Workout of the Day
“Long Jackie”
For time:
1000m Row
50 Thrusters (45#/35#)
30 Pull-ups
750m Row
25 Thrusters (45#/35#)
15 Pull-ups
500m Row
15 Thrusters (45#/35#)
9 Pull-ups

Workout of the Day
10 Rounds for time:
10 Alternating Dumbbell Snatches (50#/35#)
30 Double-unders

then

“Durante Core”
5 Rounds for time:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Second Hollow Hold
1 Minute Rest

Workout of the Day
Strict Press 1-1-1-1-1 reps

then

Push Press 3-3-3-3-3 reps

then

Push Jerk 5-5-5-5-5 reps

Workout of the Day
Take 15 minutes and work up to a heavy 3 rep Back Squat

then

For time:
20 Back Squats (225#/155#)
40 Toes-to-bar
60/40 Calorie Row

Weight must come from the ground.

Workout of the Day
With a partner, complete as many rounds as possible in 20 minutes of:
5 Burpees
1 Rope Climb
30 Double-unders

Partners alternate after each completed round.