Dirty Thirty 300
– 30 Wall Balls
– 30 Pushups
– 30 Pullups
– 30 Box Jumps
– 30 KB Swings
– 30 Lunges
– 30 Burpees
– 30 Situps
– 30 Double Unders
– 30 Air Squats
Four rounds for time:
– Deadlift (12-9-6-3)
– Wall Ball (40-30-20-10)
3 Rounds
– 20 Double Unders
– 20 Wall Balls
– 20 Box Jumps
– 20 KB Swings
For time:
– 500m Row
– 50 KB Swing
– 400m Row
– 40 Air Squats
– 300m Row
– 30 Wall Ball
– 200m Row
– 20 Box Jumps
For time:
– 10 Burpees
– 30 Wall Balls
– 10 Burpees
– 30 KB Swings
– 10 Burpees
AMRAP 12 Minute
– 10 KB Swing
– 10 Wall Ball
Push Press
– 5 x 3 Reps
Metcon
– Wall Ball (20-15-10-5)
– Row 250m
Tabata Circuit (20/10)
– Press 8 x 30 Seconds
– Rower 8 x 30 Seconds
– Jumping Pullup 8 x 30 Seconds
– Wall Ball 8 x 30 Seconds
Twelve Days of Christmas
1st Day – 1 Handstand Pushup
2nd Day – 2 Thrusters (24kg/16kg; 95#/65#)
3rd Day – 3 Burpees
4th Day – 4 Box Jumps (24″)
5th Day – 5 Pullups
6th Day – 6 Air Squats
7th Day – 7 KB Swings (24kg/16kg)
8th Day – 8 Situps
9th Day – 9 Pushups
10th Day – 10 Wall Balls (20#/14#)
11th Day – 11 Walking Lunges
12th Day – 12 100M Rows
Sunday is the first day of the twelve days of Christmas. In the spirit of the holidays, 41Fitness will do a Twelve Days of Christmas workout. You will perform the movements like the song, “Twelve Days of Christmas”….1 handstand pushup, 2 thrusters, 1 handstand pushup, 3 burpees, 2 thrusters, 1 handstand pushup, and so forth…
Merry Christmas and Happy Holidays from David, Jennie, and Franky!
Deadlift/Wall Ball
– Deadlift (10-8-6-4-2)
– Wall Ball (6-12-18-24-30)