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November 30, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Nov 29, 2024
  • 1 min read

12 Days of Christmas! Yearly Tradition!


RX:

1 Cluster

2nd floor Run

3 BMU

4 OHS

5 Box Jump 24/20

6 TTB

7 KB swing

8 WBs 20/14

9 Push Ups

10 Dual DB Hang Clean 50/35

11 cal Machine (any)

12 Devil’s Press 50/35


115/75lbs


Scaled:

1 Cluster

2nd floor Run

3 Burpee Pull-up

4 OHS or Front Squats

5 Box Jump 24/20

6 Knee Raises

7 KB swing

8 WBs 20/14

9 Push Ups

10 Dual DB Hang Clean 35/20

11 cal Machine (any)

12 Devil’s Press 35/20


Dumbbell Version

1 Dumbbell Thruster

2nd floor Run

3 Burpee Ring row

4 Dumbbell Front Squats

5 Box Jump 20/12 or Box Step ups

6 Knee Raises or Toes to rig

7 KB swing

8 WBs 14/10 or Wall ball shots to wall

9 Push Ups

10 Dual DB Hang Clean 25/15

11 cal Machine (any)

12 Devil’s Press 25/15



 
 
 

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