Workout 1
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I. Strength
Barbell Hip Thrusts
4x10
Landmine Presses (1-arm)
2x10/10 (L/R)
II. Workout of the Day
For Time:
(Time cap: 15 min)
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squats (35lbx2)
Pull Ups
Into, 10-9-8-7-6-5-4-3-2-1
One Dumbbell Hang Clean & Jerks
Burpees
Workout 2
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I. Abdominal Strength
2 sets
10 Side Plank Ups to 10 sec. Hold (Left, Right)
15 Hollow Rocks to 15 sec. Hollow Hold
20 Alt. Hip Side Touches to 20 sec. Plank Hold
II. Workout of the Day
6 Minute AMRAP:
15 Box Step Ups (20in)
25 Abmat Sit Ups (15 GHD)
100 Single Unders
Rest 2 Min.
Into, 6 Minute AMRAP:
15 Push Ups
25 Dumbbell Snatches (35–45lb)
100 Single Unders
Workout 3
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‘The Twelve Days of Christmas’
For Time:
(Time cap: 30 min)
1 Devil Press
2 Dual-DB Hang Snatches
3 Thrusters
4 Push Presses
5 Hang Cleans
6 Front Squats
7 Pull Ups
8 Toes to Bars
9 Push Ups
10 Air Squats
11 Burpees
12 Handstand Push Ups
#1-6: use two dumbbells (30lb x2)
1
2-1
3-2-1
4-3-2-1
5-4-3-2-1
6-5-4-3-2-1
7-6-5-4-3-2-1
8-7-6-5-4-3-2-1
9-8-7-6-5-4-3-2-1
10-9-8-7-6-5-4-3-2-1
11-10-9-8-7-6-5-4-3-2-1
12-11-10-9-8-7-6-5-4-3-2-1
Workout 4
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5k Run
Workout 5
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CrossFit Open 17.4 Reversed
13 Minute AMRAP:
55 Handstand Push Ups
1km Run
55 Back Squats (75lb)
55 Deadlifts (155lb)
Workout 6
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Hyrox Training
For Time:
1km Run
20 Burpee Broad Jumps ;)
1km Run
One Dumbbell Back Rack Forward Lunges (50lb)
1km Run
500m Bike