Workout
12 Days of Christmas
1 Deadlift
2 Hang power cleans
3 Front squats
4 Burpees over the bar
5 x 6 Double unders
6 Power cleans
7 Thrusters
8 Squat cleans
9 Push jerk
10 Hang power snatch
11 Front rack lunges (per leg)
12 Curtis-Ps
Rx-95/65
**A barbell themed workout today. As in the past, it follows the “12 Days of Christmas” song.
The rep scheme is as follows
1
2-1
3-2-1
4-3-2-1
5-4-3-2-1
..
..
.
.
12-11-10-9-8-7-6-5-4-3-2-1
The weight on the barbell is used for all the bar movements. Scale based on which one is your limiting movement.
Have fun with this one!
No Equipment? No problem!
12 Days of Christmas
1 x 5 Glute bridges
2 Kick throughs/side
3 Drop squats
4 Burpees
5 x 6 Jumping jacks
6 V-ups
7 Jumping squats
8 Squat thrust (“up downs”)
9 Plank shoulder taps/arm
10 Skater jumps/side
11 Jumping lunges/leg
12 Curtsy Squat/side
.
**If the movement includes a /side or /arm, that means you double the reps. For #9, count to 18. For #10, count to 20. For 1 and 5, do basic multiplication.
.
Modifications
-If you have someone new/inexperienced/deconditioned working out with you, have them nix the /side/arm clause. Cut the reps on the jumping jacks in half.
– V-ups to sit ups
-Jumping lunges – regular lunges
-Skater jumps – scale distance jumped side to side.
-Curtsy squat – distance you reach the leg back/over. Use support if need be, too.
– Plank shoulder taps – do on knees.