December 24, 2020

Posted By: Christi

9am, 10:30am & Noon classes ONLY today!
1 Spot left at the 10:30am time slot!

“12 Days of Icon Christmas”

For time:
1 Cluster, 185/125 lbs
2 Muscle-ups
3 Box Jumps, 40/30 in
4 Front Rack Lunges, 185/125 lbs
5 Handstand Push-ups
6 Deadlifts, 185/125 lbs
7 Toes-to-bars
8 Strict Pull-ups
9 Kettlebell Swings, 70/53 lbs
10 Burpees
11 Back Squats, 185/125 lbs
12 Assault Bike Calories

Perform just as the “12 Days of Christmas” song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc…until all the movements have been completed.

This is our classic tradition!! Such a great and challenging workout. This workout is going to be all about getting the work done. The loading on each one of the barbell movements should remain the same. Athletes will adjust to what their limiting factor is. The cluster and front rack lunge are a good place to start when looking to figure out appropriate loading. The higher skilled gymnastics movements like the muscle-up and handstand push up should be modified to a variation that allows you to keep moving. This is a longer workout so it will be important that you start out with a strong but smooth pace.

Post Work 1x:
2min per side Pigeon Stretch
1min per side Banded Lat Stretch