Hi Performance Fitness Hawaii

‘12 Days of Fitmas’ - DAY 12

HURRICANE

-Run x200m
-Burpee box jump x10
-Med ball slam x10

-Versa x200steps
-KB swing x12
-DB chest press x10

-Bike x20cal
-Ski or row x10cals
-V ups x20
-Jump rope singles x100

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‘12 Days of Fitmas’ - DAY 11

4 Round - 40min EMOM
(every minute on the minute)

*Part 1 & Part 2 = 1 Round

Part 1
Min. 1 - DB thruster x12
Min. 2 - DB burpee x12
Min. 3 - KB swing x12
Min. 4 - Jump rope x1min
Min. 5 - Rest x1min

Part 2
Min. 6 - KB push press x12
Min. 7 - Box jump overs x12
Min. 8 - KB sumo high pull x12
Min. 9 - Jump rope x1min
Min. 10 - Rest x1min

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‘12 Days of Fitmas’ - DAY 10

Cardio Split (10sec on /30sec off) x 5 Rounds each
A1) True form
A2) Surge push/pull
B1) Bike
B2) Skierg

10min AMRAP
-Sandbag clean squat x10
-KB row x10
-Ab mat crunches x10

10min AMRAP
-KB alternating reverse lunge x8ea
-Ring row x10
-Mountain climbers x20

Finisher (30/30) x 5 Rounds each
-Plate push
-Battle ropes

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‘12 Days of Fitmas’ - DAY 8

High Volume Cardio Circuit

-Cardio x40cals
-BB thruster x40
-Cardio x40cals
-BB hang clean x40
-Cardio x40cals
-BB sumo high pull x40
-Cardio x40cals
-Burpee over bar x40
-Cardio x40cals

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‘12 Days of Fitmas’ - DAY 7

3 Rounds
-Low bear crawl 10m + 10 shoulder taps, 10m + 10 sit through
-Yoga push-up x 5
-Wall sit x 30sec

3 part complex x 5 Rounds
-Dual KB swings x10
-Dual KB clean x8
-Dual KB press x5

3 Rounds
-KB clean to squat x12
-DB renegade row x10
-Ring tricep extension x10

Finisher x 3 Rounds
-Bike x10cals
-DB devils press x8

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‘12 Days of Fitmas’ - DAY 7

8min time cap per part

Part 1 x 2 Rounds
-Wall balls x50
-Sit-ups x25

Part 2 x 3 Rounds
-Pull up x8
-Deadlift x6
-Med ball slam x8

Part 3 x 4 Rounds
-DB thruster x8
-KB Gorilla row x8ea

Part 4 x 5 Rounds
-KB clean x 2
-Burpee over KB x4
-Bike x10cals

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‘12 Days of Fitmas’ - DAY 6

‘HURRICANE’

(Complete 3 Rounds of each part, with 1min rest between rounds, before moving to the next part)

•True form x 100m
•KB swings x 12
•Ring push-up x 10

•Versa climber x 150 steps
•Sled push (down/back)
•Med ball squat jump x 10 + slams x 10

•Bike x 10 cals
•DB devils press x 10
•Sit through x 20

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‘12 Days of Fitmas’ - DAY 5

10/20 x10 rds (10sec on // 20sec rest)
•Sprint

3rds
•KB front rack squat x10
•DB Renegade row x10
•Alt Med ball V-up x10

3rds
•DB walking lunge x20
•BB pendlay row x10
•Ring bicep curls x10

Finisher
4rds
•Skierg & bike x12 cal
•Turkish get-up x2 each side

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‘12 Days of Fitmas’ - DAY 4

E5MOM (every 5 minutes on the minute) x 10 Rounds

•KB deadlift x 12
•DB chest press x 12
•KB bent over row x 12
•KB push press x 12
•KB goblet squat x 12
•Pull-up x 6
•Push-up x 12
•Butterfly sit-up x 12

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‘12 Days of Fitmas’ - DAY 3

8 Round EMOM every minute of the minute
(all 3 movements in 1min)
•KB swings x8
•Med ball squat jump x8
•Push-up x8

4rds
•Sled push (down/back)
•Sandbag clean to squat x10
•Med ball slam x10

4rds
•KB single leg RDL x10
•Ring push-up x10
•Ring tricep extension x12
•KB pull through x20

(Complete all 3 rounds of each part, resting 1min between each round before moving on to the next part.)

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‘12 Days of Fitmas’ - DAY 2

21 - 15 - 9 reps of each movement
•KB clean to press
•Hand release push-up

21 - 15 - 9 reps of each movement
•KB front rack squat
•KB dual bent over row

21 - 15 - 9 reps of each movement
•KB dual hang clean
•KB thrusters

(Complete all 3 rounds of each part, resting 1min between each round before moving on to the next part.)

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