Anthony & Danielle 151223

12 DAYS OF CHRISTMAS

WARMUP

4 Minute A.B.

10 Minute to Build to a Challenging C & J

Anthony 2014

1 Muscle-up (1 Attempt)

2 Thrusters (95)  

3 Front Squats (95) 

4 Hang Cleans (95) 

5 Deadlifts (95) 

6 Box Jumps OR Step-Ups

7 AB Matt Sit-ups

8 KBS (44)

9 Wall Balls 20

10 Walking Lunge with Dumbells (25)

11 TTB

12 Burpees Over the Barbell

Anthony 2015

1 Ring Muscle-up (1 Attempt)

2 Thrusters (110)

3 BARF

4 Hang Power Cleans (110)

5 HSPU

6 Deadlifts (110)

7 TTB

8 Wall Balls (20)

9  KBS (53)  

10 Cal Bike

11 Push-Ups

12 Clean & Jerk (110)

Danielle 2014

1 100m Row

2 Stand Dips

3 Dumbbell Thrusters (25 lbs)

4 Burpee No-Push-up & Step Ups (18″)

5 Push-Press (55lbs)

6 Pendlay Rows (55lbs)

7 KBS (30lbs)

8 Single-Arm DB Snatches (4 each arm) (25lbs)

9 Windmills (Right OR Left, Choose)

10 Walking Lunges with Dumbbells (25 lbs)

11 Parallette Push-ups

1200 A.D.

Danielle 2015

1 Deadlift (100)

2 HSPU

3 BARF

4 Thrusters (65)

5 Pull-Ups

6 Hang Power Cleans (65)

7 GHD Sit-Ups

8 Wall Balls (14)

9  KBS (35)  

10 Cal Bike

11 Push-Ups

12 Clean & Jerk (65)