Daily Workout

10 min Warm-Up

10 Rds E2MOM

• 100m Run
• 5 toes-to-bar

12 Days of Christmas (40 min Cap)

• 1 – Med-Ball Over Shoulder (100/80)
• 2 – Dips
• 3 – burpees
• 4 – pull-ups
• 5 – Wall Balls (20/14)
• 6 – Assault Bike
• 7 – Push-ups
• 8 – Lunges
• 9 – Sit-up
• 10 -Air Squats
• 11 – Kettle Bell Swings (53/35)
• 12 – Box Step-ups

12 Days of Christmas

• 1 – curl
• 2 – Good Mornings
• 3 – back rack thrusters
• 4 – back rack lunges
• 5 – back squats
• 6 – shoulder-to-overhead
• 7 – hang cleans
• 8 – Front Squats
• 9 – hang snatches
• 10 – sumo-deadlift high-pulls
• 11 – barbell rows
• 12 – deadlifts

Use a 95/65 barbell

1 Hr of Zone 2 Training

Your Pick

• Brisk Walk
• C2 Bike
• C2 Rower
• Ski Erg

Maintain a heart rate between 60 – 70% of Max.

10min Warm-Up / Set-up

30 Rounds for Time (25 min Cap)

• 1 Deadlift (225/155)
• 3 KB Thrusters (35s/25s)
• 5 Push Ups

Zone2 Day (Cap 30min)

• 5k Row/Ski or 10K Bike or 3500m Air Runner (Your Choice)
• Every 4 minutes
  • 10 Push-ups
  • 15 Air Squats

Completing the distance is secondary to controlling the heart rate. Try to maintain 60% – 70% of Max Heart Rate.

If you don’t have an HR monitor, being able to carry on a conversation is a good indicator of zone 2.

If you want to know more about HR and Exercise, here is some info.

Pull-Up Strength Builder

• 3 x 12 – 15 Lat Pull Down
• 2 x 20 – Single Arm Banded Pull-Downs (each arm)
• 2 x 10 – DB Rows
• 2 x 10 – Scap pulls

White Board Finisher

• Whiteboard a workout for the remaining time.

4 Rounds For Time

• 400m Run || 1000m C2 Bike
• 20 Sit-ups
• 10 Dumbbell Goblet Squats (65/45)

Chipper for Time (45 min cap)

• 100 cal c2 Bike
• 5 pull-ups
• 90 Step-ups (20″ Box)
• 5 pulls-up
• 80 Wall Balls (20/14)
• 5 pull-ups
• 70 cal Row
• 5 pull-ups
• 60 Lunges
• 5 pull-ups
• 50 Push-ups
• 5 pull-ups
• 40 cal Assault Bike
• 5 pull-ups
• 30 cleans (135/95)
• 5 pull-ups
• 20 Ski Erg
• 5 pull-ups
• 10 Heavy Med Ball to Shoulder (100/80)
• 5 Pulls-ups

Pick the order, but all reps must be completed before moving to the next exercise.

Warm-Up – 15 Minutes

3/4 Regional Linda

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

• Deadlift. (225/165)
• Bench Press (145/100)
• Squat Clean (105 / 75)