Monday, December 24th 2018

Workout of The Day:
“12 Days of Christmas” 
::Same barbell for all movements, no excuses::
1 Snatch (115/75) * Full Squat
2 Burpees
3 Toes To Bar
4 Push Press (115/75)
5 Ring Dips
6 Kettlebell Swings (55/35)
7 Pull-Ups
8 Box Jumps (24/20)
9 Deadlifts (115/75)
10 Handstand Push Ups
11 V-Ups
12 Front Rack Reverse Lunges (6R6L)(115/75)

Coaches Note:
1) We will be sharing a equipment today so make sure you have a workout buddy that you’d like to share equipment with. It’s easiest to workout with Male-Male and Female-Female.

2) Scale as needed. DO NOT USE more than one bar. I understand your deadlift is much heavier than your snatch, and your push press is better than it as well. The workout is about the grind and the volume (and Christmas Cheer for all to hear).

3) The way this workout works is as follows… Just like the song “12 Days of Christmas” each day of Christmas is repeated in the song, and descends to the 1st day of Christmas…

The rep scheme goes as follows:

1 Snatch

2 Burpees - 1 Snatch

3 Toes To Bar -2 Burpees -1 Snatch

4 Strict Press -3 T2B-2 Burpees-1 Snatch

5 Wallballs -4 Strict Press-3 T2B-2 Burpees -1 Snatch

and so on…

Until Everything is complete.