WARM-UP
AMRAP X 5 MINUTES
50M RUN
7 STRICT BURPEES
7 TUCK-UPS
7 SCAP PULL UPS
7 DB CLEAN & JERKS
*AT 2:30 ADJUST MOVEMENTS TO:
50M RUN
5 BURPEES
5 V-UPS
5 KIP SWINGS
5 DB THRUSTERS
WORKOUT
“12 DAYS OF CFMV”
FOR TIME*
DAY 1 - 100M RUN
DAY 2 - POWER CLEANS (185/125)(135/95)
DAY 3 - BURPEES TO PLATE
DAY 4 - DB PUSH PRESS (50/35)(35/20)
DAY 5 - TOES TO BAR
DAY 6 - HAND RELEASE PUSH-UPS
DAY 7 - PLATE GROUND TO OVER HEAD
DAY 8 - WALL BALLS (20/14)(14/10)
DAY 9 - DEADLIFTS (185/125)(135/95)
DAY 10 - ALT OVER HEAD PLATE LUNGES
DAY 11 - DB THRUSTERS
DAY 12 - CHEST TO BAR PULL-UPS
*WORKOUT FLOWS JUST LIKE THE HOLIDAY SONG… EACH DAY REPRESENTS THE NUMBER OF REPS. START AT DAY 1(1 REP), THEN DO DAY 2 (2 REPS) + DAY 1(1 REP). DAY 3 (3REPS) + DAY 2 (2 REPS) + DAY 1 )1 REP)... AND SO ON.
(SCORE IS TIME)