Merry Christmas! – Gym Closed
WOD
“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.
*40 minute cut-off.
Monday 12/23
Fitness
A) E2M x 8 sets
Odd:
– 8-12/side half kneeling DB press
Even:
– 8-12 banded spanish squats
– 4 DB batwing rows w/ 6 count pause
B) 4 rounds for time:
– 400m run
– 12-9-6-3 double DB hang power clean + push press
– 36-27-18-9 single unders or lateral hops
Performance
A) E2M x 8 sets
Sets 1-2: 1 power clean + 2 pause split jerks
Sets 3-4: 1 power clean + 1 pause split jerk
Sets 5-8: 1 power clean + 1 split jerk
B) 4 rounds for time:
– 400m run
– 12-9-6-3 power clean + push jerk (135/95, 115/75, 95/65)
– 36-27-18-9 double unders
Fitness & Performance
A) E3.5M x 5 sets:
– 6 bench press @ RPE 8-9
– 9 DB lat pull-overs
– 3 ring YTWs
*Heavier than your last set of 8 bench press
B) Strength Option
3-4 sets for quality:
– 10/side b-stance DB/KB RDLs
– 10-20 ring tricep extensions
– 1 lap suitcase carry
– 20 alternating DB curls
OR
Conditioning Option
20 min AMRAP:
– 15/12 cal row or bike
– 12 air squats
– 9 push-ups
– 6 lemon squeezes
A) E3M x 6 sets:
– 5 front squats
*Sub double KB front squats w/ 3111 tempo
After odd sets
– 8-12 DB floor press w/ pause
After even sets
– 8-12 L-seated banded row
B) 6 rounds for time:
– 200m run or 400m bike
– 12 wallballs
– 6-9 strict pull-ups
R60S
Performance
A) E3.5M x 6 sets:
– 4-5 front squats
*5-10% heavier than your last set of 6s
B) 6 rounds for time:
– 200m run or 500/400m bike
– 15 wallballs (20/14)
– 12 kipping or 6-9 strict pull-ups
R60S
Fitness
A) E4M x 4 sets:
– 8-12/side SA DB overhead press (standing)
– 8/side KB curtsy lunges (goblet hold)
– 8-12 bent over BB rows
B) E90S x 10-15 sets:
– 20 single unders
– 6 RKB swings
– 4 dips
– 2 burpee + box step-ups
Performance
A) E4M x 4 sets:
– 3.3.3 TNG power snatch clusters
B) E90S x 10-15 sets:
– 20 double unders
– 7 RKB swings (53/35)
– 5 ring dips
– 3 burpee + box jump overs
RX+ complete with reps of 9-6-3
Fitness & Performance
A) 30 min AMRAP:
– 250/200m row
– 12 DB hang power alean (6/side @ 50/35s)
– 12 box step-ups
– 250/200m row
– 12/9 push-ups
– 12 DB goblet squats
– 250/200m row
– 12 abmat sit-ups
– 12 ring rows
B) 3 sets for quality:
– 20-30 sec/side side planks
– 10 reverse snow angels
– 5 banded no moneys w/ 5 sec pause
Fitness
A) E4M x 4 sets:
– 8 deadlifts
– 8-12/side lean away DB delt raises
– 8/side banded pallof press
B) E5M x 3-5 sets:
– 400m run
– 12 plate ground to overhead
– 10 plate or prisoner lunges
– 8 hanging knee raises
Performance
A) E4M x 4 sets:
– 8 deadlifts @ RPE 5-6
B) E5M x 3-5 sets:
– 400m run
– 12 plate ground to overhead (45/35)
– 10 overhead plate lunges
– 8 toes to bar