10 december
Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of DU
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid in a “hollow” position, palms driving through the rings)
30 seconds of Rest
11 december
A.
Every 2 minutes, for 18 minutes (9 sets)
Clean & Jerk
*Sets 1, 4 & 7 = 3 reps
*Sets 2, 5 & 8 = 2 reps
*Sets 3, 6 & 9 = 1 rep
B.
Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
15 Shoulder to Overhead (50/35kg)
20 Pull-Ups
12 december
A.
Five sets of:
Back Squat x 5 reps
Rest 2-3 minutes between sets
B.
Three rounds for time of:
40 Double-Unders
30 Alternating Reverse Lunges with KBs/DBs
20 V-Ups
13 december LUCIA-TABATA
14 december
A.
Four sets of:
Floor Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds
B.
Five sets for max reps (of Dips):
In 60 seconds, complete 15 Burpees and then as many reps as possible of Unbroken Ring or Stationary Dips
Rest 60 seconds between sets
16 december
A.
Four sets of:
Snatch + 2 Overhead Squats
Rest 2-3 minutes
B.
Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell/KB Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets
