REMEMBER WE HAVE NORMAL MORNING CLASS HOURS(5-6-9-10)
THE GYM WILL BE OPEN FROM 5AM TO 2PM FOR OPEN GYM HOURS BETWEEN THOSE CLASSES AS WELL

“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.

CHRISTMAS EVE 12/24(Tomorrow)
NORMAL 5-6-9-10 AM CLASSES
WITH OPEN GYM BETWEEN CLASSES AND UNTILL 2 PM

GYM IS CLOSED ON WEDNESDAY 12/25(CHRISTMAS DAY)

NORMAL HOURS ON THURSDAY 12/26

Warm Up:
5 Rounds:
1 min Run(200m)-Bike-Row(Increase Pace Each Round)
3 Knees-to-Elbows- Hanging Knee Raises- Sit-Ups
3 Pull-Ups or Ring Row

Workout:
2 rounds for time of:
800 m Run
30 V-ups or Sit Ups
8 Rope Climbs or Rope Pulls
30 Minute Time Cap
–Coaches Notes–
We know everyone has been working those rope climbs and getting better at them which we love. Try to get through as many “full” climbs as you can with this workout, even if going up halfway on the rope is your full do that until you know you should switch to pulls. 16 Rope climbs is ALOT in one workout especially after all the core work before them. With that 30 minute time cap on the workout make sure to push those 800m and V-Ups/Sit Ups. The 30 reps of either of those movements should be done unbroken and can be a small “rest” for some. Those who are pretty efficient with all of those movements you should be aiming for staying under 20 minutes in the workout.

**Optional Accessory Work**
Option 1:
Barbell Bent Over Row
5×8
Rest as needed between sets Option 2:
2 Minutes Max Bike Calories

If you want to go through this with a partner double the reps and split them evenly between the two of you

12 Minute AMRAP
1 Round of Mary:
5 Handstand Push-ups
10 Alternating One Legged Squats
15 Pull-ups
Rest 5 Minutes
12 Minute AMRAP
1 Round of DT:
12 Deadlifts 155/105 INT-135/95 BEG-115/75
9 Hang Power Cleans 155/105 INT-135/95 BEG-115/75
6 Push Jerks 155/105 INT-135/95 BEG-115/75
–Coaches Notes–
For those getting through this solo name of the game will be pace. If you have done either of these workouts you already know how fun they can be, so you are already prepped on how you handle the reps. If you haven’t done either of these benchmarks yet remember that 12 minutes is a long time and some of those movements are on the higher end of progressions and that weight might get a little heavy when going overhead. You only get 1 barbell set up for DT so again decide how you will break those reps if one of the movements will be heavy. The deadlifts should feel light, the clean will be a more moderate weight for that lift, and that overhead should feel heavier.

8am Endurance: Let have some fun and not just run
1 Mile run
2 Mile Row (3200m)
5 Mile Assault Bike


9am Mobility

10am Workout:
If you’d like to do this with a partner then just double the rep counts and split them however you’d like between the two of you.
21-15-9
Hang Power Snatches 135/95 INT-115/85 BEG-95/65
Pull Ups Or Progression
Rest 5 Minutes
15-12-9 reps:
Sit-ups
Ring Dips Or Progression (banded,jumping,negtives)
Overhead Squat 115/75 INT-95/75 BEG-75/55
Rest 5 Mins
9-15-21:
Hang Power Cleans 135/95 INT-115/85 BEG-95/65
Bar Facing Burpees
–Coaches Notes–
If you are going though this solo make sure you really break down each section of this workout. There is a little bit of everything for you here. Best thing to do with wods like this are use your strengths to your advantage to save yourself time. BUT that doesn’t mean throw those movements that you might “struggle” with out the window and to the lowest progression. We can use that middle section as an example, yes ring dips are hard and yes OHS are hard for some people, but if you ick a proper progression(banded dips/good working weight) that section can sill be super beneficial for the day. 5 Minutes of rest is a LONG time so taking that time to break down the next part will help as well.

Warm Up:
2 Rounds:
2 min Run(600m)-Row-Bike
8 Good Mornings with Empty Barbell
1x Burgener Warm-Up with Empty Barbell
1 Turkish get-up, R-arm – you choose load
1 Turkish get-up, L-arm – you choose load

Strength/warm up for the heavy deadlifts in the wod
Take 6 to 7 sets or about 15 minutes to warm up to the the weight you are going to use in the wod for the deadlift. You CAN go over the weight are going to use and use this as strength session.

Workout:
3 rounds for time of:
21 Wall Balls 20/14 BEG-14/12
14 Handstand Push-ups INT-Any Upside down Progression BEG-DB Strict Press
7 Deadlifts 315/205 INT- 225/185 BEG-205/145
–Coaches Notes–
These movements are those that people have tendencies to get out of good form to try to make up time. Keep the progressions correct so that you don’t try to out work the form for speed!! Especially because those Deadlifts are meant to be heavy for the workout, going to singles and double type of heavy. If you are in between those written progressions for weight still keep it heavy for you. Even adding in those HSPU as a higher technical skill and heavy Deadlifts this workout should take under 15 minutes.

**Optional Accessory Work**
Option 1:
Strict Press
3×12
Heavy as you can for each set of UNBROKEN 12 reps
Rest as needed between sets.
Option 2:
Wall Walk
15-20 QUALITY Reps
These are not meant to be done fast. Controlled walk up AND down, don’t just fall down.
Rest as needed between sets.
Option 3:
Sled Push
3x50m
These should be HEAVY pushes for those 50m
Rest as needed between sets.