Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
Yoda Elf snatches:
Big turnout for Monday’s Feats of Strength. Almost all of you managed to fall into the rhythm of the “12 WOD’s of Christmas”. The first five exercises are meant to be a “barbell complex” where the sequence of movements progress together. It pushes you to be more efficient and “link” them so that after you complete the Deadlifts you transition to the Power Cleans then the Push Presses, Thrusters, and Sumo Deadlift High-Pull without putting the barbell down. There are endless combinations to this type of 12 Days workout but this one keeps both the reps of each movement and load reasonable.
We hope everyone had a safe and very merry Christmas! Normal schedule tomorrow.
- 12/27 6:30am Classes are cancelled Thursday, all other classes on schedule
New Year’s Week:
- 12/31 New Year’s Eve – Two Class times 0930 and 1030 with sign ups. (Sign ups will start after Xmas)
- 1/1 New Year’s Day CLOSED no classes
- 1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule
SRCF Christmas Cheer: