Wod 1-
16 Minutes- Split how you want
500 M Row
30 wall Balls
30 Toes to bar

Wod 2-
10 Minutes
400m Ski
20 Bench press 185/105

Wod 3
12 Minutes Ladder of
Deadlifts
Power Cleans 205/125
Burpees over your bar
Start at 3 and add 3 every round

8am and 9am. SAME WORKOUT
The 12 days of Christmas

“12 Days of Christmas”
1 Sumo Deadlift High-Pull 75/55 INT-65/45 BEG-55/35
2 Thrusters 75/55 INT-65/45 BEG-55/35
3 Push Presses 75/55 INT-65/45 BEG-55/35
4 Power Cleans 75/55 INT-65/45 BEG-55/35
5 Power Snatches 75/55 INT-65/45 BEG-55/35
6 Kettlebell Swings 53/35 INT-35/25 BEG-25/15
7 Pull-Ups Or Any Progression
8 Knees-to-Elbows or Knee Raises
9 Box Jumps 24/20
10 Double-Unders or Singles
11 Burpees
12 Overhead Walking Lunges 45/25 lb Plate BEG-25/15
–Coaches Notes–
You will complete this workout just like the song the “12 Days of Christmas,” You’ll complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1. Not everyone will set up their own bar/equipment we will plan the layout according to how many people come in for class. IF YOU ARE IN A BUSY CLASS PLEASE BE AWARE OF YOUR SURRUNDINGS, there is a lot going on with this wod.

Warm-Up

2:00 Cardio Choice

–
:30/:30 Quadruped Adductor Hip Rock 
:30 Down Dog Calf Stretch
:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch

-2 Sets
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
10 Russian Kettlebell Swings
10 Goblet Squats

Strength / Weightlifting
Every 2:00 x 5 Sets
5 Back Squats

Set 1: @ 70%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80%

The focus here will be to progress loads from the weights we did in week 1. We should still be able to accomplish another 2-3 reps if we needed to on our final set of 5, but this should start to get challenging based on the loading and volume.

For Reps:
15:00 AMRAP
10 Wall Walk
30 Dual Dumbbell Squats
120 Double Unders
*After (if) you finish 3 rounds, the 10 wall walks become a 100ft/30m Handstand Walk each time.

Dumbbells: 2×50/35lbs (22.5/16kg)
*You may hold the dumbbells on the shoulders however you see fit today.

Level 2:
For Reps:
15:00 AMRAP
8 Wall Walk
24 Dual Dumbbell Squats
80 Double Unders
Dumbbells: 2×35/25lb, 12/7kg

Level 1:
For Reps:
15:00 AMRAP
6 Wall Walk to 20’’ off the wall
24 Goblet Squats
120 Single Unders
Dumbbell: 2×35/25lb, 12/7kg

Goals / Stimulus / Objectives

Goal: 2.5-4 Rounds
Score: Rounds & Reps

Stimulus: Interference / Muscular Endurance
RPE: 8/10

Primary Objective: Consistency is King
Secondary Objective: Aggressive Approach to Wall Walks

Today will demand consistency with pretty dense sets of each movement. Each set of wall walks will be a longer, monotonous grind here so make sure we focus on executing each rep efficiently, and keeping pace consistent within a set. The dumbbell squats will ask our higher level athletes to go unbroken at a steady cadence, while many will look to get through these in 2-3 sets. The jump rope is a big enough set that consistency will be a separator here, and your ability to not overtax the shoulders leading into the wall walks will be key. Once you complete 3 rounds of 10/30/120, the wall walks will be changed to the high skill handstand walk, allowing a showcase (and demand) of skill under fatigue.

Note for scoring purposes, that in the 4th round and beyond, the 100ft HSW is 20 reps (1 rep per 5ft section).

Warm-Up

2 Sets, For Quality
12/9 Calorie Machine, Alternating Sets
8 Ring V-Outs
8 Ring Rows
8 Inchworm Push-Ups
8 Hollow Rocks + 8 V-Ups

40:00 EMOM
minute 1: 13/10 Calorie Echo
minute 2: 8/6 Strict Pull-Ups + 8 Toe to Bar
minute 3: 14/12 Calorie Row
minute 4: 12 Dumbbell Bench Press
Dumbbell Load: 50/35lb, 22.5/15kg

Level 2:
40:00 EMOM
minute 1: 12/9 Calorie Echo
minute 2: 7/5 Strict Pull-Ups + 7 Toe to Bar
minute 3: 13/10 Calorie Row
minute 4: 12 Dumbbell Bench Press
Dumbbell Load: 35/25lb, 15/12kg

Level 1:
40:00 EMOM
minute 1: 10/7 Calorie Echo
minute 2: 6 Jumping Pull-Ups + 8 Knee to Elbows
minute 3: 10/8 Calorie Row
minute 4: 12 Dumbbell Bench Press
Dumbbell Load: Choice

Goals / Stimulus / Objectives

Stimulus: Muscular Endurance / Volume

RPE: 7/10

Primary Objective: Complete each movement(s) in the minute. 

Secondary Objective: Obtain 10+ seconds rest for each minute during the EMOM 

Move at a pace that feels conservative to start this one off as the intensity builds as volume accumulates. Really work to stay at a steady effort with the overall RPE at around 7/10 on this one. We should be able to maintain a controlled clip here for the duration and just have enough time to complete the machines, whereas the upper body movements should allow for a little more rest within the minute.

4 minute machine

Coach led snatch Barbell Warm-Up
Then.. work through 3 rounds of The Complex as a class

The Complex

1 Tall Power Snatch

2 Snatch Grip Push Press

3 Hang Power Snatch

Weightlifting / Technique Focus
Every 2:00 x 5 Sets
1 Tall Power Snatch
2 Snatch Grip Push Press
3 Hang Power Snatch
*Priming the system and focusing on form. Starting with a light load and progressing if you can maintain tension and create a strong fast turnover in the Tall Power Snatch

Workout
20:00 AMRAP
400m Run
10 TnG Power Snatch
*60-65 perceny. Level 1 can go from the hang

Goals / Stimulus / Objectives
Score = Total Load Lifting
This means that the weight only counts if the reps are done as touch and go for 10 at a time. If you break you have to do another run before making the next attempt. 

Score would look like
10 Tng Reps @ 135
10 TnG Reps @ 140
10 TnG Reps @ 145
10 TnG Reps @ 150
Sum Total of the weight that was on the bar = 570lb

Stimulus: Barbell Cycling / Aerobic Capacity 
RPE: 8/10 
Primary Objective: Complete 5+ Rounds 
Secondary Objective: Most total load lifted per set

We are looking for athletes to both push the run pace as well as challenge their ability to maintain some good loads on the barbell with quality cycling technique. Suggested loading should be around 55-65% of 1RM in order to maintain mechanics and allow for consistency across sets.