Workout
“12 Days of Christmas”
1 Turkish Get-Up – 50/35
2 Jumping goblet squats – 50/35
3 Dips (1 MUs)
4 Dball shoulder – 100/60 (cleans)
5 OH lunges – 50/35
6 DB snatch – 50/35
7 KB Swings – 70/53
8 Sit ups (GHD)
9 Push ups (HSPU)
10 Pull ups (C2B)
11 Box jumps – 30/24
12 Toes to bar
^All reps are 1=1
^Weighted movements listed as 50/35 are with a dumbbell. Only KB Swings are with a KB
^Rx+ movements are (listed here)
**Yes this workout will have a time cap, but please try to get in a little early if you need more time to warm up and set up because – as you can see – there’s A LOT going on.
The rep scheme follows that of the “12 Days of Christmas” song.
1 Turkish Get up (TGU)
2 Jumping goblet squats + 1 TGU
3 Dips + 2 Jumping goblet squats + 1 TGU
4 Dball shoulders + 3 dips + 2 jumping goblet squats + 1 TGU
.
.
.
12 Toes to bar + 11 Box jumps + . . . + 2 Jumping goblet squats, and a partridge in a pear tree.
Want to make it harder? Cool. We can do that for you. See the movements in parentheses. Really, just come in, get in a workout, get sweaty, and have some fun before taking a break for a day or two for the holidays.
Daily Listen
My favorite version of the “12 Days of Christmas”
John Denver with The Muppets