Thanksgiving is in the rear-view mirror and we are in full swing for the holiday season. It can be easy to “fall off the bandwagon” this time of year with the busyness
Here are your workouts for the week ahead with your crazy busy schedule in mind:
Wednesday
7-Minute AMRAP
7 Kettlebell Swings
7 Burpees
+
Cash Out:
1K Row sprint or 800-meter run
Thursday
For time:
10 Pullups (Sub: Ring Rows)
20 Clean & Jerks, dumbbells or barbell (Full squat clean)
30 Burpees
40 Box Jumps 24/20
50 Wallball Shots 20/14
Friday
30-20-10 reps for time of:
Row for Calories
Dumbbell Snatch (total reps: 30-20-10)
Toes to bar (Sub: V-Ups)
Saturday
AMRAP in 8 min:
20 KB Swings (24/16)
10 DB Push Press (1/3 BW)
5 Sprawls
REST 2 MIN.
AMRAP in 16 min:
12 DB Front Squats
10 DB Deadlifts
8 Push Ups
6 Toes-to-bar (or V-ups)
REST 2 MIN.
AMRAP in 8 min:
5 Burpees
10 Spiderman Planks (bring knee to elbow in plank position)
20 Lunge Jumps (total)
Sunday
“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Monday
10-1 Ladder, for time:
Thrusters
Burpees Over the Bar/Dumbbells
Tuesday
1600-meter row or 1-mile run
+
25 Heavyish Backsquats (with good form)
+
50 GHD Situps (Sub: 100 Sit-ups)