Workout of the Day
1 Deadlift
2 HP Cleans
3 Front Squats
4 Strict Press
5 Back Squat
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Power Snatch
11 OH Squats
12 SDHP
75/53
This workout progresses in similar fashion to the song:
1 Deadlift
1 Deadlift + 2 HP Cleans
1 Deadlift + 2 HP Cleans + 3 Front Squats
1 Deadlift + 2 HP Cleans + 3 Front Squats + 4 Strict Press
etc…
The first 6 rounds are fools gold. You’ll get through those in a few minutes. This workout starts around Round 7. Try to keep moving through each round without letting go of the barbell. The movements are designed to flow one into the next.
Enjoy…this is an annual tradition that’s so fun here we are doing it again in the summer.
Movements:
Back Squat | Clean | Deadlift | Front Squat | Hang Power Snatch | Overhead Squat | Power Snatch | Shoulder Press (Strict) | Snatch | Sumo Deadlift High Pull | Thruster
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Boot Camp
Bootcamp is doing its own Christmas this year!
Progress as follows 1; 1,2; 1,2,3; 1,2,3,4; etc through the round of 12.
1 DB Romanian Deadlift
2 DB Bent over Rows
3 DB Double Bicep Curls
4 DB Front Squats
5 DB Power Cleans
6 DB Squat Cleans
7 DB Push Presses
8 DB Single-Arm (Muscle or Squat) Snatches (4 each arm)
9 DB Thrusters
10 DB Weighted Crunches
11 DB Weighted Glute Bridges
12 DB Reindeer-Makers
Movements:
Clean | Deadlift | Front Squat | Hang Power Clean | Muscle-Up | Power Clean | Power Clean and Push Jerk | Push Press | Row | Run | Snatch | Thruster | Toes-to-Bar
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