Workout of the Day
12 Days of Christmas
1 HSPU or Wall Walk
2 Ring Dips
3 Burpees
4 Burpee Box Jumps
5 Box Jumps
6 Jumping Lunges
7 Push Ups
8 Wall Ball
9 Sit Ups
10 KB Swings
11 Pull-ups
1200 Meter Run
This one goes like the song, so somewhat reverse ordering of last week. This week progresses like this:
1 HSPU or Wall Walk
2 Ring Dips + 1 HSPU or Wall Walk
3 Burpees + 2 Ring Dips + 1 HSPU or Wall Walk
Each round, you start with the new exercise in that set. So the handstand is the end of each round, not the beginning.
Movements:
Box Jump | Burpee | Handstand Push-Up | Kettlebell Swing | Pull-up (Kipping) | Push Up | Ring Dip | Run | Wall Walks
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Boot Camp
Circuit 3x :45/:15
Wall Ball
Ring Rows
Plank
Air Squats
Sit Ups
rest 1 min
AMRAP 12 w/partner
a) 21 KB Swings
b) 15 DB Thrusters
a) 9 Burpees
Option for those on the Challenge: only burpees each minute)
Movements:
Air Squat | Burpee | Kettlebell Swing | Ring Row | Row | Sit-up | Thruster | Wall Ball Shot
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