Merry Christmas! (gym closed)

“12 Days of Christmas”

Fitness

“12 Days of Christmas”

1: DB man maker

2: push-ups

3: DB thrusters 

4: hanging knee raise

5: DB hang power cleans 

6: pull-ups

7: DB push press

8: KB swings

9: calories rowed

10: box step-ups

11: wallballs

12: burpees

Performance

“12 Days of Christmas”

1: DB man maker

2: ring dips

3: thrusters 

4: toes to bar

5: hang power cleans 

6: pull-ups

7: shoulder to overhead

8: KB swings (53/35)

9: box jumps – SD (24/20”)

10: calories rowed

11: wallballs

12: burpees

RX+: 55/35 man maker, 115/75 barbell, 70/44 kettlebell

RX: 35/25 man maker, 95/65 barbell, 53/35 kettlebell

Scaled: 25/15 man maker, 75/45 barbell, 35/25 kettlebell

*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

*45 minute cut-off.

Fitness

A) E2M x 8 sets

Odd:

– 10 double KB front squats (tough)

– 10 half kneeling DB press (R)

Even:

– 20 alternating double KB gorilla rows (10/s)

– 10 half kneeling DB press (L)

B) E3M x 4-8 sets:

– 12/9 cal row

– 8 alt. DB SA hang power clean + push press (4/s)

– 10 air squats

– 20 single unders

Performance

A) E2M x 8 sets

– 1 clean + 1 jerk

*receive clean in full squat if able

B) E3M x 4-8 sets:

– 15/12 cal row

– 5 touch and go power clean + push jerk

– 10 air squats

– 30 double unders

*Pick a weight on PC+PJ that is tough but can be kept unbroken

Fitness

A) E3M x 6 sets

– 3 deadlifts

After odd sets:

– 8-12 dips (ring or box/bench)

After even sets:

– 8-12 tall kneeling banded lat pulldown

B) E5M x 3-5 sets:

– 400m run

– 10 plate ground to overhead

– 10 plate held or prisoner walking lunges

– 10 push-ups

Performance

A) E3M x 6 sets:

– deadlift

Set 1: 3-5 reps @ 75% (building set)

Sets 2-6: 3 reps @ 85+% or 1-2 RIR

B) E5M x 3-5 sets:

– 400m run

– 10 plate ground to overhead (45/35, 35/25)

– 10 OH plate held walking lunges

– 15/10 push-ups*

*RX+ perform 5-10 HSPUs

Fitness & Performance

A) E4M x 4 sets:

– 8/s KB front foot elevated split squats

– 16-20 alternating seated DB overhead press 

– 10 2 up 1 down ring rows

B) Strength Option

3-4 sets for quality:

– 1 length hand over hand sled pull

– 10-15 DB tricep rollback extensions

– 5-10 ab wheel roll-outs

– 10/s SL KB rack assist Romanian deadlifts

*Back leg straight out on RDLs, hips parallel to floor

OR

Conditioning Option

20 min AMRAP:
– 250/200m row/ski, 200m run or 500/400m bike

– 10 DB/KB thrusters (35/20s)

– 8 lemon squeezes

– 20 double or single unders

Fitness & Performance

A) E3M x 5 sets:

– 5-4-3-3-3 BB bench press @ 31X1 tempo @ 1-2 RIR

– 3-5 strict weighted or scaled low ring pull-ups (bent or straight knee w/ lower body help)

*BP heavier than 12/9

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 10 plate ground to overhead (35/25 or 25/15)

Even: 12/9 cal row + 5-10 dips + 10 prisoner reverse lunges 

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 10 plate ground to overhead (45/35) 

Even: 15/12 cal row + 5-10 ring dips + 10 prisoner reverse lunges

Fitness

A) E3M x 6 sets:

– 5 back squats 

– 12-16 DB floor press w/ pause

– 8-12/side half kneeling SA banded lat pull-down (green or black)

*BS heavier than 11/26

B) 4 rounds for time:

– 400m run or 1000m bike

– 15 wallballs

Performance

A) E3M x 6 sets:

Set 1: 4-6 back squats @ 60-70% or @ 4 RIR

Sets 2-6: 4 back squats @ 85% or @ 2 RIR

B) 4 rounds for time:

– 400m run or 1000m bike

– 20 wallballs (20/14)