Day 12 of the 12 Days of FOUNDATION: do 12 rocking pistols
Or do 12 rocking pistols, 11 thrusters, 10 Devil’s press, 9 situps, 8 burpees, 7 high pulls, 6 v-ups, 5-second handstand, 4 hang squat cleans, 3 handstand/hand-release pushups, 2 wall walks, and a 100m run.
OR do the entire workout in cumulative song format (the same way the “12 Days of Christmas” song is sung)- which is how we’ll do the 8am Zoom workout!
Ideally done with an empty barbell, you can do this with any loading you might have- a backpack works well! If you don’t have a box or anything to step-up on then just do lunges. Goal is at least one round. Post results to comments!
WATCH: The workout is mislabeled, but it IS the correct workout.
Our current restrictions are working, but we can’t let up yet. Today I announced I’m extending our current restrictions one additional week.
Or do 11 thrusters, 10 Devil’s press, 9 situps, 8 burpees, 7 high pulls, 6 v-ups, 5-second handstand, 4 hang squat cleans, 3 handstand/hand-release pushups, 2 wall walks, and a 100m run
CONDITIONING for Wednesday 12/30/2020
EMOM x 21:00
– 21 (kettlebell) high pulls
– 14 (kettlebell-facing) burpees
– 14 (kettlebell) swings
Adjust the volume as needed depending on your equipment. Goal is to work just past the :30 mark of every minute, resting and catching your breath before the next minute’s exercises. Post results to comments!
Ground-to-shoulder and shoulder-to-overhead can be done with any sort of loading: a single or pair of dumbbells, kettlebells, a medicine ball, a sandbag, or a backpack. Double pogo hops can be done into and over a mat or with simple markings on the ground.
Option: Do 9 situps, 8 burpees, 7 high pulls, 6 v-ups, 5-second handstand, 4 hang squat cleans, 3 HSPU/HRPU, 2 wall walks, & a 100m run.
CONDITIONING for Monday 12/28/2020
10-20-30-40-50 reps for time:
This workout is ideally done with a bumper plate, but if you don’t have one you can do pogo hops over a line, the shoulder-to-0verhead with a backpack or lighter single weight (dumb/kettlebell), or odd object.
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CONDITIONING for Tuesday 12/23/2020
7:00 AMRAP of
7 high pulls
7 goblet squats
7 twisting lunges
3:00 rest then repeat. You can resume where you left off or begin from the top again. Post results to comments!