12.22.2021
Warm-up
[3:00-20:00]
2:00 Row
+
1 Round for Quality
10 Alt Box Step-Ups
6 No Dip Muscle Cleans
10 Barbell BTN Elbow Punches
6 Front Squats
6 Strict Press
8 Scapular Pull-Ups
8 Kip Swings
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Then get everything set-up, and lightly touch on each movement
12 Days of Fitmas (2021) (Time)
For time (40:00 HARD time cap)
Day 1: Burpee Chest to Bar
Day 2: Thrusters 115/75#
Day 3: Power Cleans 115/75#
Day 4: Front Rack Reverse Lunges 115/75#
Day 5: Deadlifts 115/75#
Day 6: Push-Ups
Day 7: Handstand Push-Ups (up to 2 abmats)
Day 8: Pull-Ups
Day 9: Toe to Bar
Day 10: Overhead Squat 115/75#
Day 11: Burpee Box Jumps 24/20''
Day 12: 1200m Run 1500 Row
Open:/RX+: Burpee Bar Muscle Up & 135/95 on barbell
CC: Grind
HSPU sub = 7 DB strict press
If you have never done a 12 days workout, make sure you pay attention and understand how this workout is done:
First, you will complete the Burpee CTB/Bar Muscle-Up
Round 2 starts with 2 Thrusters + 1 Burpee CTB/Bar Muscle-Up
Round 3 is 3 Power Cleans + 2 Thrusters + 1 Burpee CTB/Bar Muscle-Up.
This will continue until the last round which will consist of the 1500m row into the 11 Burpee Box Jump into 10 Overhead Squats and all the way down the line finishing with the Burpee Bar CTB/Muscle-Up.
This workout is a longer piece and always takes a long time. Pace early and stay steady throughout. The first 9 rounds will be relatively quick, then 10 hits and things get real.
12 Days of Fitmas 2021 (BUILD) (Time)
Day 1: Burpee Jumping Pull-Up
Day 2: DB Thrusters 25#/15#
Day 3: DB Power Cleans
Day 4: DB FR Walking Lunges
Day 5: DB Deadlifts
Day 6: Push-Ups
Day 7: DB Push Press
Day 8: Ring Rows
Day 9: Strict Knee Raises
Day 10: Single DB Step-Ups
Day 11: Burpees
Day 12: 1200m Row
Cool Down/Stretch
2 Rounds
Right Leg / then Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
