“Little DT”
5 rounds for time:
– 12 Deadlift (135/95)
– 9 Hang power cleans
– 6 Push jerk
then…
A special ab-alicious afterparty
“Little DT”
5 rounds for time:
– 12 Deadlift (135/95)
– 9 Hang power cleans
– 6 Push jerk
then…
A special ab-alicious afterparty
5 rounds:
– Overhead squat x3
– rest 30 second
– Plank Hold or FLR x 60 seconds
– rest 60 seconds
then…
For time:
– 21 burpees
– 21 pull-ups
– 200 m run
– 15 burpees
– 15 pull-ups
– 400 m run
– 9 burpees
– 9 pull-ups
– 800 m run
“12 Days of Christmas”
1 Burpee
2 Handstand Pushups
3 Sumo Deadlift High-Pulls (95/65)
4 Box Jumps (24/18)
5 Thrusters (95/65)
6 KB Swings (70/55)
7 Pushups
8 Pullups
9 Clean and Jerks (95/65)
10 Walking Lunges
11 Wall-balls (20/14)
12 Power Snatches (95/65)
Perform the workout just as the “12 Days of Christmas” song is sung and refrained. 1 burpee, then 2 Handstand Pushups and 1 Burpee, then 3 SDLHPs 2 handstand pushups 1 burpee, etc…..
Snatch technique
Build up to a heavy power snatch single in 8 min
15 min AMRAP:
– 6 power snatches (95/65)
– 8 HR pushups
– 10 weighted situps (25/10)
– 20 squats
Warm-up with 6 minutes of handstands or handstand progressions
“Tomfoolery”
AMRAP in 15 min of:
– 12 box jumps (24’/20′)
– 20 sumo deadlift high pulls w/kettlebell (24kg/16kg)
– 8 push presses w/kettlebell in left hand
– 8 push presses w/kettlebell in right hand
Push Press 3-3-3-3-3
Back squat 7×2
5 rounds for time:
– 6 ground to overhead (135/95)
– 8 toes to bar
– 10 lateral squat jumps
rest 3 min, record total time
Mobility: shoulder focus
Technique work: OHS, SDLHP
21-15-9
– Overhead squat (95/65)
– Sumo deadlift high-pull
Surprise after-party