Monday, December 24

12 Days Of Christmas 

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 Pull Up; on the 2nd day of Christmas my coaches gave to me, 2 Push Press and 1 Pull Up; on the 3rd day of Christmas, my coaches gave to me, 3 Power Cleans, 2 Push Press and 1 Pull Up; continue with 4 Hang Snatches, 3, 2, 1 etc. up the ladder and down

For Time:
1 Chest to Bar Pull Up 
2 Push Press 95/65
3 Power Cleans 95/65
4 Hang Power Snatch 95/65
5 Toes To Bar
6 Dips
7 Russian Swings 70/53
8 Sit Ups
9 Wall Balls 20/14
10 Burpees Over The Bar
11 Deadlifts 95/65
12 Thrusters 95/65

C2b Pull Up can be scaled up to Bar Muscle Up.  The weight of the barbell should be something that you can move steadily. Scale accordingly. 

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531