Cracked out Christmas The 12 Days of Christmas *Barbell* (Time) For Time 1 Deadlift 2 Hang Power Cleans 3 Front Squats 4 Shoulder Presses 5 Back Squats 6 Push Presses 7 Thrusters 8 Squat Cleans 9 Push Jerks 10 Hang Power Snatches 11 Overhead Squats 12 Sumo Deadlift High-Pulls Use a single barbell throughout (95/65
Strength + MetCon
Warrior Women Wednesdays Metcon 8min EMOM Odd: 45sec Plank Hold Even: 45sec Hollow Rock Girls Gone Wild v2 (3 Rounds for reps) 3 Workouts, Each For Time "Grace" at 0:00 – 5:00 30 Clean-and-Jerks (135/95 lb) Then, "Karen" at 5:00 – 10:00 150 Wall Ball Shots (20/14) Finally, "Isabel" at 10:00 – 15:00 30 Snatches
Strength + MetCon
Monday Madness Metcon (AMRAP – Rounds and Reps) 25min AMRAP 200m Run 30 Wall Ball Shots 20/14 15 Pull UPs 15 Power Snatch 95/65 30 Double Unders Mobility Cash Out Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) Barbell(45) Smashing (Quads, IT band, Hamstring)
