WORKOUTS

A couple of options for you:

MaD Strength 12 Days of Christmas

If you really want to you can do this by yourself, but it much more fun to find a friend and share the load. Break up the work however you want, but you must complete the runs together.

Performance

1, 200M Run
2, Goblet Squats 24/16kg
3, Power Cleans 40/30kg
4, HRPU
5, Sit Ups
6, OH Walking Lunges 20/15kg
7, Wall Balls
8, KB Swings 24/16kg
9, Bar Facing Burpees
10, Box Jump Overs 24/20”
11, TTB
12, Chest to Bar Pullups

Fitness

1, 200M Run
2, Goblet Squats 16/12kg
3, Power Cleans 30/20kg
4, HRPU
5, Sit Ups
6, Walking Lunges
7, Push Balls
8, KB Swings Russian 24/16kg
9, Burpees
10, Box Jump Overs 20”
11,Hanging Leg Raise
12, Jumping Pullups

12 Days of CrossFit (From CrossFit New England)

“12 Days of CrossFit”
1 Squat Snatch (60/42.5kg)
2 Box Jumps (30/24″)
3 Push Presses (60/42.5kg)
4 Toes-to-Bar
5 Hang Power Cleans (60/42.5kg)
6 Hand-Release Push-ups
7 Deadlifts (60/42.5kg)
8 GHD Sit-ups
9 Kettlebell Swings (32/25)
10 Lunges (10 each side)
11 Wallballs (20/14# to 10/9′)
12 Oz. Beer! Or 12 Cal Assault Bike!

Do 1, then 2-1, then 3-2-1, then 4-3-2-1….

SUNDAY STRENGTH SESSION

If all that is to much for you we will still have our usual Sunday Strength Session 10am til Noon. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.