TUESDAY 12/24/2019
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
ACCESSORY WORKOUTS... ARE PROB NOT NECESSARY TODAY..... SWAP(skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW
POST: COOL DOWN FLOW | LOWER BACK RELEASE
PROGRAM A
WARM UP
Full Body Simple Warm Up
Workout
12 Days of Christmas!!
You perform the workout just like the song!
1 Man Maker
2 Devil Press
3 Push Press
4 Thruster
5 Squat Clean
6 Renegade Row (1 row right + 1 row left = 1 rep)
7 Clean and Jerk
8 DB Farmer Lunges (Alternating)
9 Deadlift
10 Single Arm DB Snatch (Alt)
11 Weighted Sit Up
12 DB Burpee Step Up
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Time
This will probably take a while!
SO again - the way this works...
You do 1 Man Maker.
Then you do 2 Devil Press and 1 Man Maker.
Then you do 3 Push Press, 2 Devil Press, and 1 Man Maker.
Then 4 Thruster, 3 Push Press, 2 Devil Press, 1 Man Maker.
Keep adding the next movement until you get through them all in that fashion!
See videos for all movement demos and choose the appropriate weight to move with good technique!!
PROGRAM B
WARM UP
Full Body Simple Warm Up
WORKOUT
12 Days of Christmas!!
You perform the workout just like the song!
1 Squat Clean Thruster
2 Squat Snatch (or sub)
3 Push Press
4 Thruster
5 Squat Clean
6 Bent Over Row
7 Clean and Jerk
8 Front Rack Lunges (Alternating)
9 Deadlifts
10 Power Snatch
11 Good Mornings
12 Bar Facing Burpees
RX Men: 75-95#
RX Women: 55-65#
RX+ Men: 115#+
RX+ Women: 75#+
Score: Total Time
This MIGHT take a while!
Ok so once again this goes just like the song -
1 Squat Clean Thruster
Then 2 Squat Snatch - 1 Squat Clean Thruster
Then 3 Push Press - 2 Squat Snatch - 1 Squat Clean Thruster
Then 4 Thruster, 3 Push Press, 2 Squat Snatch, 1 Squat Clean Thruster
Keep going until you get through them all!
Watch the video for all demos and choose an appropriate weight! This should be pretty light for you and not making you hit singles or anything close to that on any movement.
Sub option - if you aren't ready for squat snatches you may sub overhead squats! If those aren't happening change that to a back squat.
PROGRAM C
WARM UP
Full Body Simple Warm Up
Workout
12 Days of Christmas!!
You perform the workout just like the song!
1 Sandbag Burpee+Squat Clean Thruster
2 Sandbag Burpee
3 Sandbag Push Press
4 Sandbag Thruster
5 Sandbag Squat Clean
6 Push Up + Drag
7 Sandbag Clean and Jerk
8 Sandbag Front Rack Lunges(Alternating)
9 Sandbag Deadlifts
10 Sandbag Ground to Overhead
11 Sandbag Sit Ups
12 Sandbag Hand Down Step Over
Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#
Score: Total Time
This will probably take a while!
SO again - the way this works...
You do 1 Sandbag Burpee Squat Clean Thruster.
Then you do 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.
Then you do 3 Sandbag Push Press + 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.
Then 4 Sandbag Thrusters + 3 Sandbag Push Press + 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.
Keep adding the next movement until you get through them all in that fashion!
See videos for all movement demos and choose the appropriate weight to move with good technique!!
Enjoy!
This workout should be about having fun and moving steadily. Substitute any movements that are going to allow you to stay safe while keeping a steady pace. You can use the normal modifications or search previous workouts for additional suggestions but don't worry about trying to pick movements that are the same as the written workout. You can even repeat some movements if you need to! Just get moving and enjoy!