12 Days of Fitmas 🎄
Day 7

As many rounds as possible in 12 minutes

Triple crunch x 7 reps
Alternating DB snatch x 14 reps
Deadlift x 7 reps
Front squat x 7 reps

Level 1: DB: 15lbs / BB: 35lbs
Level 2: DB: 25lbs / BB: 55lbs
Level 3: DB: 35lbs / BB: 75lbs

 

 

 

10 sets

Against a 90 second clock
Banded kickback x 30 seconds each side
High to low plank x max reps

Rest 30 seconds between sets

 

 

No modifications for today.

Every 90 seconds for 18 minutes (12 sets)

Back squat x 3 reps

Sets 1-6: 60%
Sets 7-12: 70%

Rest remaining time of each set

 

 

12 Days of Fitmas 🎄
Day 7

As many rounds as possible in 12 minutes

Bike x 7 calories
Alternating DB snatch x 14 reps
Deadlift x 7 reps
Front squat x 7 reps

Level 1: DB: 15lbs / BB: 35lbs
Level 2: DB: 25lbs / BB: 55lbs
Level 3: DB: 35lbs / BB: 75lbs

 

 

5 sets

Against a 90 second clock
Banded kickback x 30 seconds each side
High to low plank x max reps

Rest 30 seconds between sets

 

 

Substitution for bike x 7 calories:
Row x 7 calories / jumping air squat x 14 reps / jumping lunge x 14 reps

2 sets

(4 high hang snatch + 3 hang snatch + 2 snatch) x 2 reps @ 40-50%
Rest 2 minutes

(2 hang snatch + 1 snatch) x 2 reps @ 50-60%
Rest 2 minutes

Snatch x 2 reps @ 60-70%
Rest 2 minutes

 

 

5 sets

Snatch balance x 3 reps @ 50-60%
Supinated bar hang x 20-30 seconds

Rest 60 seconds between sets

 

 

Every 2 minutes for 10 minutes ( 5 sets)

Banded clamshell x 10 reps each side
V up x 15-25 reps

Rest remaining time of each set

 

 

No modifications for today.

12 Days of Fitmas 🎄
Day 8

As many rounds as possible in 12 minutes

Box jump over x 8 reps
Burpee snatch x 8 reps
DB goblet squat x 8 reps
Jumping lunge x 8 reps

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs

 

 

5 sets

DB bent over YTA x 8 reps
Rest 30 seconds

DB bent over lateral raise hold x 30 seconds
Rest 30 seconds

DB renegade row x 16 reps
Rest 30 seconds

 

 

Substitution for box jump over x 8 reps:
Broad jump x 8 reps / floor touch to jump x 8 reps

Every 2 minutes for 10 minutes (5 sets)

Supinated chin over bar hold x 15-20 seconds
DB IYT x 8-10 reps

Rest remaining time of each set

 

 

12 Days of Fitmas 🎄
Day 8

As many rounds as possible in 12 minutes

Box jump over x 8 reps
Burpee snatch x 8 reps
DB goblet squat x 8 reps
Jumping lunge x 8 reps

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs

 

 

3 sets

DB bent over YTA x 8 reps
Rest 30 seconds

DB bent over lateral raise hold x 30 seconds
Rest 30 seconds

 

 

Substitution for supinated chin over bar hold x 15-20 seconds:
Supinated bar hang x 15-20 seconds / hollow rock x 20-30 seconds

Substitution for box jump over x 8 reps:
Broad jump x 8 reps / floor touch to jump x 8 reps

8 sets

Snatch balance x 3 reps + overhead squat x 3 reps

Set 1-2: 45-55%
Set 3-4: 55-65%
Set 5: 70+%

Rest 2 minutes between sets

 

 

Every 2 minutes for 10 minutes (5 sets)

Supinated chin over bar hold x 15-20 seconds
DB IYT x 8-10 reps

Rest remaining time of each set

 

 

12 Days of Fitmas 🎄
Day 8

As many rounds as possible in 12 minutes

Box jump over x 8 reps
Burpee snatch x 8 reps
DB goblet squat x 8 reps
Jumping lunge x 8 reps

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs

 

 

3 sets

DB bent over YTA x 8 reps
Rest 30 seconds

DB bent over lateral raise hold x 30 seconds
Rest 30 seconds

 

 

 

Substitution for supinated chin over bar hold x 15-20 seconds:
Supinated bar hang x 15-20 seconds / hollow rock x 20-30 seconds

Substitution for box jump over x 8 reps:
Broad jump x 8 reps / floor touch to jump x 8 reps

Every 3 minutes for 15 minutes (5 sets)

Push press x 3 reps
Push jerk x 1 rep

Rest remaining time of each set

Sets 1-2: 50+%
Sets 3-4: 60+%
Set 5: 70+%

 

 

5 sets

Back rack lunge x 12 reps

Moderate weight

Rest 2 minutes between sets

 

 

Accumulate for quality

Barbell bicep curl x 50 reps

 

 

No modifications for today.

5 sets

1-1-2 DB bench press x 5 reps
DB bench press x 10 reps

Rest 90 seconds between sets

 

12 Days of Fitmas 🎄
Day 9

As many rounds as possible in 12 minutes

Plate ground to overhead x 9 reps
Strict pull up x 9 reps
Back rack lunge x 9 reps
Bike x 9 calories

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs

 

 

Rotate stations every minute for 9 minutes (3 sets)

Station 1
Feet elevated shoulder tap x 20-30 seconds

Station 2
Bench dip x 15-20 seconds

Station 3
Plyo push up x 10-15 reps

Rest remaining time of each set

Substitution for strict pull up x 9 reps:
Bent over row or DB bent over row x 9 reps

Substitution for bike x 9 calories:
Row x 9 calories / run x 200 meters / spider climber x 18 reps

6 sets

Deadlift x 3 reps + hang power clean x 1 reps + power clean x 1 rep

Set 1-2: 55-65%
Set 3-4: 60-70%
Set 5: 65-75%

Rest 2 minutes between sets

 

 

 

5 sets

1-1-2 DB bench press x 5 reps
DB bench press x 10 reps

Rest 90 seconds between sets

 

12 Days of Fitmas 🎄
Day 9

As many rounds as possible in 12 minutes

Ground to overhead x 9 reps
Strict pull up x 9 reps
Back rack lunge x 9 reps
Bike x 9 calories

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs

Rotate stations every minute for 9 minutes (3 sets)

Station 1
Feet elevated shoulder tap x 20-30 seconds

Station 2
Bench dip x 15-20 seconds

Station 3
Plyo push up x 10-15 reps

Rest remaining time of each set

Substitution for strict pull up x 9 reps:
Bent over row or DB bent over row x 9 reps

Substitution for bike x 9 calories:
Row x 9 calories / run x 200 meters / spider climber x 18 reps

2 sets

(4 high hang clean + 3 hang clean + 2 clean) x 2 reps @ 40-50%
Rest 2 minutes

(2 hang clean + 1 clean) x 2 reps @ 50-60%
Rest 2 minutes

Clean x 1 rep @ 60-70%
Rest 2 minutes

 

 

5 sets

Pause back squat x 3 reps @ 5 seconds pause in squat

Sets 1-2: 50+%
Sets 3-4: 60+%
Set 5: 70+%

Rest 2 minutes between sets

3 sets

Fire hydrant extension x 30 seconds each side
Rest 30 seconds

Plank leg lift x 60 seconds
Rest 60 seconds

 

 

No modifications for today.

12 Days of Fitmas 🎄
Day 11

As many rounds as possible in 12 minutes

DB front squat x 11 reps
Down up x 11 reps
Push press x 11 reps
Hanging knee raise x 11 reps

Level 1: DB: 15lbs / BB: 35lbs
Level 2: DB: 25lbs / BB: 55lbs
Level 3: DB: 35lbs / BB: 75lbs

 

6 sets

Single leg banded hamstring curl x 30 seconds each side
Rest 30 seconds

Banded side step x 60 seconds
Rest 30 seconds

Banded monster walk x 60 seconds
Rest 30 seconds

 

 

Substitution for hanging knee raise x 11 reps:
Tuck up x 11 reps

Every 4 minutes for 16 minutes (4 sets)

Good morning x 8 reps @ moderate weight
DB box step up x 16 reps
Half push up hold x 20-30 seconds

Rest remaining time of each set

 

12 Days of Fitmas 🎄
Day 11

As many rounds as possible in 12 minutes

Wallball x 11 reps
Row x 11 calories
Push press x 11 reps
Hanging knee raise x 11 reps

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs

 

 

 

5 sets

Single leg banded hamstring curl x 30 seconds each side
Rest 30 seconds

Banded side step x 60 seconds
Rest 30 seconds

 

 

Substitution for DB box step up x 16 reps:
DB front squat x 16 reps

Substitution for wallball x 11 reps:
Thruster or DB thruster x 11 reps / jumping air squat x 22 reps

Substitution for row x 11 calories:
Bike x 11 calories / run x 200 meters / front rack lunge x 11 reps / glute bridge x 11 reps

Substitution for hanging knee raise x 11 reps:
Tuck up x 11 reps

Every 3 minutes for 12 minutes (4 sets)

Thruster 8 reps
Push press x 4 reps
Burpee over bar x 2 reps

Rest remaining time of each set

Every 4 minutes for 16 minutes (4 sets)

Good morning x 8 reps @ moderate weight
DB box step up x 16 reps
Half push up hold x 20-30 seconds

Rest remaining time of each set

12 Days of Fitmas 🎄
Day 11

As many rounds as possible in 12 minutes

Wallball x 11 reps
Row x 11 calories
Push press x 11 reps
Hanging knee raise x 11 reps

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs

5 sets

Single leg banded hamstring curl x 30 seconds each side
Rest 30 seconds

Banded side step x 60 seconds
Rest 30 seconds

Substitution for DB box step up x 16 reps:
DB front squat x 16 reps

Substitution for wallball x 11 reps:
Thruster or DB thruster x 11 reps / jumping air squat x 22 reps

Substitution for row x 11 calories:
Bike x 11 calories / run x 200 meters / front rack lunge x 11 reps / glute bridge x 11 reps

Substitution for hanging knee raise x 11 reps:
Tuck up x 11 reps

4 sets

Deadlift x 8 reps
Supine DB bent over row x 16 reps

Sets 1-2: 50+%
Sets 3-4: 60+%

Rest 90 seconds between sets

Every minute for 10 minutes (10 sets)

Strict pull up x 3-6

Rest remaining time of each set

 

 

 

4 sets

Hands overhead sit up x 25 reps
Crossbody v up x 25 reps
Toe touch x 25 reps

Rest 90 seconds between sets

No modifications for today.

12 Days of Fitmas 🎄
Day 12

For time

Run x 100 meters
Jumping air squat x 2 reps
Jumping lunge x 3 reps each side
Burpee x 4 reps
Push up x 5 reps
Shoulder tap x 6 reps
Mountain climber x 7 reps each side
High to low plank x 8 reps
Crossbody v up x 9 reps
Side tuck up x 10 reps each side
Deadlift jump x 11 reps
Wall walk x 12 reps

Time cap: 25 minutes

 

Substitution for run x 100 meters:
Quick tap x 100 reps

12 Days of Fitmas 🎄
Day 12

For time

Run x 100 meters
Jumping air squat x 2 reps
Jumping lunge x 3 reps each side
Burpee x 4 reps
Push up x 5 reps
Shoulder tap x 6 reps
Mountain climber x 7 reps each side
High to low plank x 8 reps
Crossbody v up x 9 reps
Side tuck up x 10 reps each side
Deadlift jump x 11 reps
Wall walk x 12 reps

Time cap: 25 minutes

Substitution for run x 100 meters:
Quick tap x 100 reps