Merry Christmas! Enjoy the next few days. Counts your blessings, not your macros.
Gym is closed all weekend. See you on Monday

There are 4 classed today
5am, 6am, 9am and 10am.
Doors close at 11am. Get home and enjoy the holidays with family and friends.

“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,”(Video Posted below with the song) goes. 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.

Schedule for the week

Friday Christmas Eve 5am, 6am, 9am, 10am. Closing at 11
Saturday Christmas Day Closed
Sunday Closed

1:00 Squat Hold with Empty Bar in Back Rack
Then
Every 2:00 For 8:00
8 Burpees over your bar
10 Jumping Back Squats w/ empty bar

Strength Back Squat
Every :90 for 15 Minutes
3 Back Squats @ 60%

For Time
4-8-12-16-18
Hang Squat Clean 115/75lbs
Bar facing burpees

Pic a weight you wont have to break until the round 16.. maybe the round of 12

Schedule for the week
Regular schedule Monday Through Thursday
Friday Christmas Eve 5am, 6am, 9am, 10am. Closing at 11
Saturday Christmas Day Closed
Sunday Closed

2:00 Pigeon Stretch Per Side
Then
3 Rounds
12 Back Rack Walking Lunge Steps
8 Overhead Squat (empty bar)
8/6 Calorie Bike

All Strength – snatching
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 85%
1 @ 90%
3 @ 80-85%
2 @ 85-90%
1 @ 90%+
1@ 95%+
Drop and reset on sets with multiple reps. Rest 2-4 minutes between sets. Goal is for all sets to be slightly heavier than last time.

Optional Work- pick a partner you really like and bring the smoke
Both portions of this should be a sprint
Short rest between burpees and your bike sprint

Optional Conditioning

In Partners:

P1: :30 Max Rep Burpees

P2: :30 Max Rep Burpees

P1: However many burpees P2 does, P1 does an equal amount of bike calories P2: However many burpees P1 does, P2 does an equal amount of bike calories

Schedule for the week
Regular schedule Monday Through Thursday
Friday Christmas Eve 5am, 6am, 9am, 10am. Closing at 11
Saturday Christmas Day Closed
Sunday Closed

3:00 Any machine (:30s Easy/:20s Moderate/:10s Hard x3)

Then
:30 Handstand Hold
20 DB Snatches
1:00 Handstand Negatives
20 Goblet Squats

Strength/skill
Climb the Ladder 2x
2-4-6-8-etc
UB Toes to Bar
Rest 3:00 before repeating
*sub out knee raises if you are working on toes to bar
READ THE SCALING BELOW

Stimulus: Stamina
Rest: As little as possible when “working”, but no break should exceed about :15 between sets. Breaks that are longer than :15 bet constitutes means that Round 1 is done. Rest 3:00 and repeat. 

Coach Focus: The volume in our skill work gets aggressive very quickly. Ensure each athlete has the opportunity to build volume as a level that is appropriate for them. Examples of scaled versions (2-3-4-5-6, 1-2-3-4, etc)


Wod
AMRAP 4 Minutes x 3
6-4-2
Deficit HSPU 6/4″
Sandbag Cleans 50-150lbs (should be very heavy)
Rest 3:00 between AMRAPs.
Continue where you left off after each.

Score complete 6 hspu, 6 sb cleans, 4 hspu, 4 cleans, 2 hsups, 2 clean- THAT EQUALS ONE ROUND

Feel: Gas
Pacing: Reach
Target Score: 5+ Rounds
Firebreather Score: 8+ Rounds

Scaling:
Deficit HSPU: Should ideally be 2 sets or less throughout this piece. Remove/reduce deficit rather than scaling reps. If HSPU aren’t consistent scale to a DB Push Press. Do not make these too easy or this workout will become a sandbag clean workout.
SB Clean: Should be heavy, but not set should take more than :45 to complete in any set. If sandbags aren’t available, scale to heavy double Russian KB Swing or a Heavy Power Snatch (70-80%, or 155/105lbs would be the Rx equivalent).

Extra
On a 15 Minute Running Clock
2 Jerk Dips w/ pause + 1 Push Jerk Rest as needed