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12 Days of Christmas ...

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12 Days of Christmas

Workout of the Day

12 Days of Christmas 2.0 in Partners (Time)

For Time:

01 Squat Snatch
02 Handstand Push-up
03 Push Press
04 Power Clean
05 Jumping alternating lunges (L/R = 1)
06 Ring Dips
07 Devil's Press (35/20, Rx+=50/35)
08 Kettle Bell Swing (53/35)
09 Medball Toss Sit-up (20/14, 01 Partner Standing)
10 One arm Thruster (5 each arm, 35/20, Rx+=50/35)
11 Burpee over Dumbbell
12 Muscle-up (Ring or Bar)

Barbell Weight: Rx=95/65, Rx+=135/95

*Complete like the song: Do 1; then 2 and 1; then 3,2,1 etc. until 12 Muscle-ups.

**Break up in ANY way. Only 01 Partner working at a time.

12 Days of Christmas Dumbbell (20+) (Time)

1 Single Dumbbell Cluster
2 Burpee Box Jumps
3 Dumbbell Goblet Squats
4 Dumbbell Snatches
5 Push-ups
6 Single Dumbbell Step-Overs
7 Weighted Sit-Ups (plate)
8 Single-Arm Dumbbell Push Press
9 Ground to Overhead (plate)
10 Static Overhead Lunges (plate)
11 Box Jumps
12 Single-Arm Clean & Jerks

RX:
Dumbbell (50/35)
Box (24/20)
Plate (45/25)

RX+:
Dumbbell (70/50)
Box (30/24)
HSPU

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