Strength
Shoulder Press
Tempo Strict Press
5x3 @ (31X1)*
*Keep weight moderate.
WOD
EMOM x 10 MINUTES
MIN 1 - 14 DB Push Press 50#/35#
MIN 2 - 7 DB Renegade Rows*
-Rest 1:00-
AMRAP x 4 MINUTES
4 Up-Downs
4 DB Push Press
(Score is Rounds + Reps)
*1 Rep of RR = 1 Push-Up + Row L + Row R
Strength
3 SETS
12 Alt. DB Arnold Presses
12 Alt. DB Upright Rows
-Rest 1:30 b/t Sets-
(Score is Weight)
WOD
"TABATA"
8 ROUNDS EACH (:20 ON/ :10 OFF)
TABATA 1 - Double Unders
TABATA 2 - Russian KB Swings 55#/35#
TABATA 3 - Single DB Push Press 50#/35#
-No Rest b/t Each Tabata-
*Switch sides each Round.
(Score is Lowest Reps)
WOD
"12 DAYS OF NCFIT"
For Time*
Day 1 - 150 Meter Row or 300 Meter Bike
Day 2 - Power Clean 185#/125#
Day 3 - Burpees to a Plate
Day 4 - DB Push Press 50#/35#
Day 5 - Toes to Bar
Day 6 - Hand Release Push-ups
Day 7 - Plate Ground to OH 45#/35#
Day 8 - Wall Balls 20#/14#
Day 9 - Deadlifts 185#/125#
Day 10 - Walking Lunges
Day 11 - DB Thruster
Day 12 - Bar Muscle-Ups
*Workout flows just like the Holiday song...each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)...and so on.
