Death by Push-ups
Then…
Continue on with death by Jump Squats.

Minute 1 complete 1 Push-up/rest remainder of minute. Min 2, 2 push-ups rest remainder of minute. Continue until you can no longer complete required repetitions in the minute. Change to jump squats and continue on with repetitiin. Eg 9 of 10 Push-ups, start jump squats at 11 reps.

#Advanced athletes increase jump squat repetitions by 2 each round.

Goodbye and best wishes Renee.

We hope you had a great Christmas with family and friends. Now it’s time to get back into it.

10 rounds for completion :
1 round of Cindy:
5 Pull-ups
10 Push-ups
15 Squats
Run 200m

Scale rounds and reps to keep flow of movements.
If you don’t have a pull-up rig head to your local park for this one. Have fun!!

Three rounds for reps:
0-2 min: Run 400m then max. Double-unders
2-3 min: KB Swings 24/16kg
3-4 min: Burpees
4-5 min: Overhead Lunges (Alt.) 20/15kg
*Rest 5 min. between rounds.

AMRAP in 3, 6 & 9 min:
25 Wall Ball 9/6kg
15 Toes to Bar
25 Push-ups
15 Deadlift 85/55kg
25 Pull-ups
*Rest 3 min. between.

Five x 3 minute rounds:
Row 400m
Max Double-unders
*Rest as necessary between rounds.

“The 12 Days of Christmas”
1. Front Squat 50/35kg
2. Power Cleans 50/35kg
3. Hand Release Push-up
4. Pull-ups
5. Deadlift 50/35kg
6. Toes to Bar
7. Ball Slams 12/9kg
8. Burpees
9. Goblet Squat 22.5/15kg
10. Dumbbell Snatch 22.5/15kg
11. Shuttle Run (10m)
12. Thrusters 50/35kg
*Performed in the order of 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc.

EMOM x 20:
1 Clean + 2 Front Squats + 1 Jerk
*Take a rest minute every 5th round to adjust weight up or down.

A. Three sets x max. reps Strict Pull-ups
*Rest 2 min. between sets.

B. 5 x 3 min. rounds:
Run 400m
Max reps Burpees
*Rest 1 min. between rounds.