Kat Fitness Log

The 12 Day of Christmas

1. wall walk up

2, knees to elbows

3. thrusters w/95

4. sumo deadlift high pull w/75

5. burpees

6. ball slams w/30

7. box jumps w/18"

8. sit ups

9. air squats

10. KB swings  w/50

11. push ups

12. pull ups

BB weighted step-ups  4x16  @95

close grip bench 5x2   @95  (no spotter :( )

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7 rounds:

handstand pushups- max reps --> 10, 8, 8, 9, 10, 11, 12 = 68 (mod)

Rack Pull 3rm  @245

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8min Amrap:

supine ring rows - 10

ball slams - 5

rounds = 6

then...

6 x 100m row

power cleans 3rm   @125

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5 rounds for time:

Barbell Walking Lunges @ 35%- 40% of 1 RM Squat - 12 reps  -->85 Dips - 12 reps

20 double unders

workout A)

squat 3x5 @155 (back was killing me)

GHD sit ups 3x15

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10min amrap:

close grip bench - 3

dynamic push ups - 10

rounds = 4 + 6 push ups

workout B

Deadlift 1rm  - 265 fail

bent over bb row 4x10  @95

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tabata wallballs

tabata sit ups

tabata skipping

workout C

overhead squat - done with tech bar only 3x5

press 3x5  @75

kb swings with 35lb between sets

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partnered...

10, 9, 8, 7, 6, 5, 4, 3, 2, 1   -->back squat @ 95

2, 4, 6, 8, 10, 12, 14, 16, 18, 20 --> pull ups

squat 3x5 @175

push press 5x3 @90% of 3rm --> 85

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for time:

30 kb step ups - 35lbs per side

50 strict pull ups

100 banded good mornings  (green band)

time : 16.52

back squat 5-5-5-5-5     -->135, 155, 155, 175, 175

push press 3rm @95

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A) 10min AMRAP:

supine ring rows- 10

true push ups - 10

      rounds: 5 +10ring rows

B) Every 30sec for 7min

barbell step up - 20, 20, 20 @95

close grip bench 5rm  @95 (no spotter)

    1x max reps @80 of 5rm  --> 11 x 75

power clean 5x3  @115

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2 rounds:

max rep 50lb db push press- 60sec      (14, 15)

rest 60sec

max rep 50lb weighted pull up- 60sec   (6, 5)

rest 60sec

row for calories- 60 sec   (17, 16)

rest 60sec

max rep burpees - 60sec  (14, 12)

Deadlift 5rm   @225

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for time:

100 ball slams   @25 lbs

Tillman

Complete 7 rounds for time:

315 lbs Deadlifts - 7 reps    @185 Full Gasser - 1 reps Pull Ups - 15 reps

*Rest 45 seconds between rounds

time = 33:30

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Complete 10 rounds:

Sprint 40 yards

Front Squat 3 RM    @165

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Complete 5 rounds:

Handstand Hold - 30 seconds Handstand Push Ups - Max Reps Static Pull Up Hold - 30 seconds Strict Pull Ups - Max Reps Hold Top of Dip - 30 seconds Dips - Max Reps

Press 5 RM  @80

1 x max reps @ 80% of 5 RM    -->  9reps at 65lbs Pull Ups 3 x max reps     -->10, 10, 10

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Death by Back Squat

Complete:

1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on...

*This workout is performed at body weight or 225 lbs, which ever is more.

CF Football Total

Power Clean 1 Rep    --135 Squat 1 Rep               --225 Bench 1 Rep              --135 Deadlift 1 Rep            --260

*Perform a singal maximal effort for the lifts listed above.  *After warm-ups, 3 attempts are allowed. *Total must be done in the specified order. *Combine all 4 lifts to create CF Football Total

Tabata Sledgehammer Strikes  -- 14,13,12,11,10,10,9,9 = 88, low; 9 Rest 1 minute Tabata Burpees --8,4,7,4,5,5,3,5 = 41, low; 3 Rest 1 minute Tabata Sledgehammer Strikes -- 12,10,9,9,8,7,9,10 = 74, low; 7

*Alternate left and right side swings after each interval. *Use between a 12 -20 lbs sledgehammer. *The round with the smallest amount completed is your score.