December 24, 2021

Posted By: Christi

8am-9:30am: Open Gym
10am: 12 Days of Christmas

We will be running 1 heat for the 12 Days of Christmas starting at 10am!

12 Days of Christmas
For time:
1 Cluster, 155/105 lbs
2 Muscle-ups
3 Box Jumps, 30/24 in
4 Front Rack Lunges, 155/105 lbs
5 Handstand Push-ups
6 Deadlifts, 155/105 lbs
7 Toes-to-bars
8 Pull-ups
9 Kettlebell Swings, 70/53 lbs
10 Burpees
11 Back Squats, 155/105 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! Take the time to just grind through this and get it done. If you’re looking for some guidance on loading take a peek at the cluster and front rack lunge loading. This should be your guide with the weight on the barbell. Something you can confidently do but the weight is challenging. Start smooth on this workout as the first 4-5 movements back to back are challenging. Perform the workout just like the song is sung. Modify the muscle up if needed to a low ring or jumping version since we have some pull ups later in the workout.