Conditioning
12 Days of Christmas!
100 m run
2 man makers
3 dumbbell thrusters
4 pull ups
5 burpee box jump overs
6 dumbbell box step overs
7 calories
8 DB front rack reverse lunges
9 toe to bar
10 wall balls
11 wall walks
12 sandbag over shoulder
Notes
Today is our 12 Days of Christmas Workout! You will complete the workout in the style of the song: “12 Days of Christmas”. You will start with a 100 m run. You will move on to 2 man makers, then a 100 m run. This will be followed by 3 dumbbell thrusters, 2 man makers, and 100 m run. You will continue in this fashion until you complete 12 sandbag cleans, 11 wall walks, 10 wall balls….all the way down to 100 m run. Your score is the time it takes to complete the entire workout.
You will use the same weight dumbbells for all related movements in this workout. Choose a light-moderate weight that allows you to complete the dumbbell movements unbroken, aside from the manmaker. One manmaker = 1 row + 1 push up + 1 row + 1 push up + 1 squat clean thruster. Your push ups can be completed on an elevated surface.
Choose a box height that you will not hesitate jumping or stepping on. For the burpee box jump overs, you may step if you’re concerned about tripping.
Your pull ups may be modified with a band, jumping variation, or ring rows. Toes to bar can be modified with hanging knee raises, leg raises, or V-ups if you are unable to hang from the pull up bar.
Pace yourself from the beginning. This is going to be a long grind!