1 Deadlift, 225/155 lbs
2 Kettlebell Swings, 70/53 lbs
3 Curtis Ps, 115/75 lbs
5 Wall Balls, 20/14 lbs, 10/9 ft
6 Handstand Push-ups
7 Power Cleans, 135/95 lbs
9 Echo Bike Calories
10 Bar Muscle-ups
11 Box Jump Overs, 24/20 in
12 Alternating Dumbbell Snatches, 50/35 lbs
Fun, festive and super repetitive!
The stimulus is for athletes to move at a moderate intensity while being able to consistently chip away at the reps without strength or skill being the limiting factor.
We recommend adjusting the workout as needed to fit your skill levels to keep this workout fun.
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1 Deadlift, then 2 KBS -1 Deadlift, then 3 Curtis Ps -2 KBS -1 Deadlift, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
All movements should be at a weight and skill level that athletes are comfortable maintaining in either unbroken or 2 sets.
Good luck and have fun! Merry Christmas!