The Last Workout of 2012

50 Swings 25 Push Ups 50 Swings 25 Modified Pull Ups 50 Swings 25 Squat Jumps 50 Swings 25 Candlesticks X 3

The Workout for Friday December 28th

Squat Press/Reverse Lunge Press/Side Press x 5 each side

High Pull/Snatch/Clean x 5 each side

Swing/Clean/Squat x 5 each side

Swing/American Swing/High Pull x 5 each side

x 4

The Workout for Thursday December 27th

Three Rounds

3 Get Ups each side

3 Get Up Lunge Chops each side

3 Get Up Windmills each side

3 Get Up Thrusters each side

3 Get Up Snatches each side

The Workout for Wednesday December 26th

10-9-8-7-6-5-4-3-2-1
Hang Power Clean and Jerk/Front Squat

Push the Sled after each set

The Workout for Thursday December 20th

21-19-17-15-13-11-9-7-5-3 Overhead Squats

5-5-5-5-5-5-5-5-5-5 Deadlifts

The Workout for Wednesday December 19th

50 Air Squats
25 Ab Wheel
50 Burpees

50 Air Squats
25 Ab Wheel
50 Jumping Pull Ups

50 Air Squats
25 Ab Wheels
50 Push Aways

50 Air Squats
25 Ab Wheels
50 Hammer Drives

The Workout for Tuesday December 18th

Five rounds

10 One-handed Suitcase Lifts each side

20 One-handed Swings each side

20 High Pulls each side

20 Snatches each side

The Workout for Monday December 17th

10-9-8-7-6-5-4-3-2-1
Pull Up
Split Jerk
Hang Clean

The Workout for Friday December 14th

10 Dips
10 Assisted Pistols each side
10 Suspension Strap Pull Ups
10 Single Leg Presses
20 Ab Slides
10 Jump/Split Jumps
X4

The Workout for Thursday December 13th

10 Dumbell Presses on each side 10 Dumbbell Upright Rows on each side X 4 10 Dumbbell Floor Press 10 Alternating Renegade Rows X 4 10 Dumbbell Snatches each side X 4

The Workout for Wednesday December 12th

Four Rounds 45 seconds work/15 seconds rest Turkish Get Ups right Turkish Get Ups left American Swings Push Ups Clean & Jerk right Clean & Jerk left Snatch right Snatch left

The Workout for Tuesday December 11th

Four Rounds
10 DLHP
20 Wall Ball
30 Jumping Pull Ups
40 Russian Twists
50 Mountain Climbers

The Workout for Monday December 10th

18-15-12-9-6 Thruster Slam 3 Wall Climbs after each round

The Workout for Friday December 7th

1-3-5-7-9 Pull Ups 10-20-30-40-50 Swings 100-200-300-400-500 meter row 3-6-9-12-15 Deadlift High Pull

The Workout for Thursday December 6th

20 Hindu Push Ups
20 Tire Sit Ups
20 Step Ups each leg
20 Hammer Drives
Run up and down the stairs five times.
Four rounds

The Workout for Wednesday December 5th

**Roll of the Dice**

Roll three dice:

Lowest die = number of Deadlifts
Highest two dice = number of Burpees

20 Rounds

The Workout for Tuesday December 4th

10 Double Kb Clean & Push Press
20 Modified Pull Ups
X 4

10 Leg Press
25 Heavy Swings
X 4

10 Double Kettlebell Front Squats
10 Double Kettlebell Rows
X 4

The Workout for Monday December 3rd

30 seconds work, 15 seconds rest, four rounds

Rope Jacks

Plank Jacks

Power Jacks

Push Up Jacks

Row Jacks

Dumbbell Jacks

Snatch Jacks

Overhead Squat Jacks