“TRIFECTA”
Gymnastics
5 sets
Front planche complex
3 sets
Max strict pull ups
Then immediately into
Max kipping pull ups
3 sets
Max strict handstand push ups
Then immediately into
Max kipping handstand push ups
Finisher
Tabata V-ups
Weightlifting W8D3
Snatch complex
5 sets
1 snatch pull
1 hang snatch
3 overhead squats
Clean and jerk complex
5 sets
1 clean pull
1 hang clean
3 jerks
Accessory work
5 sets
Pendlay rows fixed weight
Firebreathers
12 days of Christmas
For time:
1 clean and jerk 205/135
2 ring muscle ups
3 strict deficit handstand push ups 6/4
4 deadlifts 205/135
5 bar facing burpees
6 dumbells thrusters 50/35
7 toes to bar
8 box jumps 24/20
9 chest to bar pull ups
10 alternating dumbell snatch 50/35
11 wall balls 20/14
12 bar muscle ups
Note: Workout goes like the song. 1 then 2 and 1. 3, 2 and then 1. 4, 3, 2 and then 1. All the way to 12 down to 1 for the finish
“VADER”
3 rounds for time:
24/17 cals row
21 wall balls 20/14
18 alternating dumbell snatch 50/35
15 burpees over the rower
Accessory work
Shoulder of steel
Lateral raises 3×10
Weightlifting
5 sets (pvc)
5 snatch balance
5 snatch grip sots press
Gymnastics
Front planche hold 1min
Core
Tabata sit ups
