Wednesday 12/21
Warm Up
1:00 PVC Pipe Passthroughs
2 Rounds
200m Ski
8 KB Swings
6 Snatch Grip Press from behind to neck


:10 Strength
1×3 from Power Position
1×3 from Hang, at knee, w/ tempo pull
1×3 Tempo Pull Squat Snatches, lighter than set 1 weight.
The find a NEW IRM Squat Snatch (NOT TEMPO)


:45 Accessory Work
3 Sets
10 GHD Sit Ups (Ab Mat Sit Ups)
5-10 Strict Pull Ups
:55 Cool Down
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Quad smash (each side)

Warm Up
30-foot walk on toes
30-foot walk on toes backwards
30-foot walk on heels
30-foot lunge walk – arms locked out overhead
30-foot butt kickers
30-foot high knees
30-foot inch worms
Hollow Progressions
Hold each for :30.
Hollow hold with feet tucked in and arms reaching forward toward feet
Hollow hold bringing knees toward chest arms still extended
Hollow hold with legs extended straight up
Hollow hold while slowly transitioning to legs and arms extended fully
Arch hold with arms straight by ears, glutes tight and feet together


Bar Muscle Up Progressions
6 Beat Swings
2 Beat Swings + Pull Up (Chin over bar or as high as you can pull)
2 Beat Swings + Chest to Bar (Or as high as you can go)
Beat Swing + BMU


:20 WOD
AMRAP 12 Minutes
4 Bar Muscle Ups (Or 8 Burpee Pull-ups OR 8 Burpee Ring Rows)
10×25’ Shuttle Runs
Target number of Rounds: 7+ rounds
Stimulus is steady pacing across the entire metcon. Athletes should plan on pacing all movements
(including shuttle runs) in a fashion that will allow them to stay in almost constant movement without
the need for excessive rest.


:35 Accessory Work
Alt. DB Bench
4 sets: 10 reps (each side)
Rest 1:00 between sets

Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended
overhead and then repeat with other side. Don’t not throw DB’s down. *

Weighted Hip Thrust
4 sets: 10 reps
Rest 1:00 between sets
Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet
squat width apart and drive through the heels to elevate the hips until extension is reached.

Warm Up
1 Minute Glute activation
-into8 min AMRAP:
:10 sec HS Hold
5 Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar, no dip under the bar)
5 Shoulder Press (empty bar, Strict Press)
:15 Strength
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk

• Work up to a Heavy, Unbroken set. Based off 1RM Clean and Jerk
  Set 1: 52.5%
  Set 2: 60%
  Set 3: 70%
  Set 4: 75%
  Set 5: 77.5%
  Make sure athletes don’t add weight if it does not look good or feel good. For beginners, have them stay
  light and work form and use Dumbbells or PVC pipe if needed to really hammer in technique.
  
  
  Wod prep 30 after the hour-do 1 Prove it Round to get an idea of weight and movement you will doing for HSPU- don’t go into the wod without practice and then realize you went too heavy or too light
  2 sets:
  4 Dumbbell Step Ups
  2 Handstand Push-ups
  :35 WOD
  4 sets
  2:30 AMRAP
  20 Double Dumbbell Box Step Ups (35s/20s) to a 20” box for all athletes
  Max Strict Handstand Push Ups in remaining time (Kipping HSPU, HSPU w/ feet on a box, Dumbbell
  Shoulder Press)
  -rest 1 minute between setsTarget number of reps each set 15+ reps
  Athletes should aim for a specific amount of reps in set 1 that can be replicated in the following sets as
  closely as possible. Athletes should have 45-60 seconds of working time on HSPU and can decrease box
  step-up volume if needed to meet this time frame.
  The score is total Handstand Push-ups completed each set.
  :55 Cool Down
  1 min foot smash w/ lacrosse ball (each side)
  1 min calf stretch against wall (each side)
  1 min foam roll upper back

Wod 1- Teams of 2
8 minute Amrap
10 Synchronized Dumbbell snatches
8 Synchronized burpees
ONE partner runs 100m while the other rests.. alternate on the run every round

Wod 2- Team of 2
12 Minutes Amrap
Buy in
1000 meter row or ski split however you want
Then
As many rounds as possible of
12 Dumbbell Thrusters
12 pull ups
200 M Run together!
*Split work however you want, but you both have to do the run

Wod 3-
9 minutes max bike calories.. split how you want….

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.