THURSDAY 12.24
WARM-UP
2 ROUNDS
100 METER ROW OR 200 METER RIDE
5 DB POWER CLEANS
5 DB PUSH PRESS
5 KIP SWINGS
5 HANGING KNEE RAISES
5 WALL BALLS
5 DB THRUSTERS
WORKOUT
“12 DAYS OF CFMV”
FOR TIME
DAY 1 - 100 METER ROW / 400 METER RIDE
DAY 2 - POWER CLEAN (185/125)(135/95)
DAY 3 - BURPEES TO PLATE
DAY 4 - DB PUSH PRESS (50/35)(35/20)
DAY 5 - TOES TO BAR/KNEES TO CHEST/V-UPS
DAY 6 - HAND RELEASE PUSH-UPS
DAY 7 - PLATE GROUND TO OVERHEAD (45/25)(25/15)
DAY 8 - WALL-BALLS /WALL-BALL THRUSTERS (20/14)(14/10)
DAY 9 - DEADLIFTS (185/125)(135/95)
DAY 10 - 10 ALTERNATE LUNGES
DAY 11 - DB THRUSTERS (50/35)(35/20)
DAY 12 - BAR MUSCLE UPS/CHEST TO BAR PULL-UPS / PULL-UPS)
* WORKOUT FLOWS JUST LIKE THE SONG… EACH DAY REPRESENTS THE NUMBER OF REPS.START AT DAY 1 (1 REP), THEN DAY 2 (2REPS), DAY 3 (3 REPS), + DAY 2 (2 REPS) + DAY 1 (1 REP).