Shoulder Sleigh

STRENGTH 

1. 1.5 Push-ups

3 x 8-10

Rest 60-90 seconds

2A. Landmine corner press

3 x 8-10 RL

2B. Seated band pause row

3 x 10-12

Rest 60 seconds

3A. Arnold press

2-3 x 8-10 

3B. Single arm neutral grip band lateral pull-down

2-3 x 10-12 RL

Rest 60 seconds

IF TIME CORE + SHOULDER FINISHER:

Complete AMRAP for a 5-10 minute finisher

• Plank pass with feet on wall x 6-8 RL
• Half kneeling single arm front raise x 6-8 RL
• Side plank with single arm lateral raise x 6-8 RL

Merry Glutemas

STRENGTH

1. Dumbbell hip thrust

3 x 10-12

Rest 60-90 seconds

2. 1-racked split squat

3 x 6-8 RL

Rest 30-60 seconds between sides

3A. Heels elevated goblet 1.5 squats

3 x 8-10

3B. Single leg bridge with foot on wall

3 x 8-10 RL

Rest 60 seconds

4. Dumbbell good mornings

2-3 x 15-20

Rest 60 seconds

IF TIME CARDIO + CORE FINISHER: 

Perform each cardio move for 60 seconds, then do the core exercise for active recovery between intervals. Do each pairing 4x total.

Pair #1:

• Skater hops – 60 seconds
• Side plank with hip abductions – 10-15 RL

Pair #2:

• Run up and down stairs or high knees – 60 seconds
• Dead bug holds from isometric bridge – 5-6 breaths RL  

Snatching Through the Snow

Cash In 1-2x:

• Heels elevated squat with front band raise x 5-6 breaths
• Band pull aparts x 10

3-4 rounds:

• Alternating dumbbell snatch x 8 RL
• Push-ups x 8
• Suitcase side lunge to single arm clean x 8 RL

Cash Out 1-2x:

• Plank to alternating down dog reach x 8-10 RL

12 Days of Fitmas

Perform the entire circuit like the twelve days of Christmas song. 

Half TGU x 1

Burpees x 2

Hand-release push-ups x 3

Step up with knee raise x 4

Squat to box jumps x 5

Side lunge to chest fly x 6

Prone pulldowns x 7

Plank shoulder taps x 8

Triceps dips x 9

Front lunge to reach and row x 10

Skater hops x 11

Feet on wall bridges x 12