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12.23.2020

WARM-UP

1) Assault Bike, 2-minutes forward/backward

2) Banded Pull Apart Series & Lat Pull Down

3) Scap Pull-Ups & Kipping

4) Bar Warm-Up (for exercises included in the workout)

ACTIVE MOBILITY

1) Barbell Pec & Trap Smash

2) Lat Smash & Stretch

3) Calf & Plantar Surface Smash

4) Hamstring Smash & Stretch

WOD “12 Days of Christmas”: Perform the following for time, adding 1 exercise each round; start the round with the newly added exercise (EX: 1 Sumo DL HP, then 2 Thrusters + 1 Sumo DL HP, then 3 Push Press + 2 Thrusters + 1 Sumo DL HP....etc):

  • 1 Sumo Deadlift High Pull (75/55)

  • 2 Thrusters (75/55)

  • 3 Push Press (75/55)

  • 4 Power Cleans (75/55)

  • 5 Power Snatches (75/55)

  • 6 American KB Swings (53/35)

  • 7 Pull-Ups

  • 8 KTE’s

  • 9 Box Jumps

  • 10 Double Unders

  • 11 Push-Ups

  • 12 OHS (75/55)

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: 5 rounds of 20s Hollow Hold + 20s ME reps V Ups + 20s Rest

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)