Saturday 12/23/23- Workout
| “12 Days of Fitmas” |
| 1X- Conventional Deadlift (315/265) (225/175) |
| 2X- Pull-ups |
| 3X- DB Thrusters (55/35’s) |
| 4X- Burpees Over Bar |
| 5X- Wall Ball (20/14) |
| 6X- KB Swing (70/55) |
| 7X- Dual DB Suitcase Row (55/35’s) |
| 8X- Bike or Row (cals) |
| 9X- TTB |
| 10X- DB Bench Press (70/45’s) |
| 11X- DB Front Squat (70/55’s) |
| 12X- DB Lunges (70/55’s) RL=1 |
Friday 12/22/23- Workout
| Complete 50 reps on each before moving on. |
| Pull-ups |
| BB Inclined Row (135/95) |
| TRX High Row |
| DB Bicep Curl (25/15’s) |
| DB Hammer Curl (25/15’s) |
| Plate Overhand Curl (45/35) |
| *After each movement, do: |
| 15X- Sit-ups |
| 15X- Starfish Sit-ups RL=1 |
Thursday 12/21/23- Workout
| Bench Press- 4X10@60% or RPE5. |
| *14 min cap. |
| AMRAP in 20 min. Start at 3 reps, add 3 each round. |
| DB Thruster (55/35’s) |
| Push-up (Hand Release) |
| Forward Stepping Lunge RL=1 |
| V Sit-up |
Wednesday 12/20/23- Workout
| Pause Sumo Deadlift- 5X5 Build to RPE10 or 4X10@RPE6. |
| *16 min cap. |
| Complete: 15-12-9-6 |
| Platform Reverse Lunge (55/35’s) RL=1 |
| Bike or Row (cals) |
| Pause Prone Banded Hamstring Curl |
| Bike or Row (cals) |
| Pause MB Hip Abduction RL=1 |
