Conditioning
“12 Days of Christmas”
For Time:
1 Clean and Jerk (155/105) (FX: 135/95)
2 Ring Muscle Ups (FX: Chest to Bar Pull-Ups)
3 Handstand Push-Ups (4″ Deficit for Men) (FX: Handstand Push-Ups)
4 Front Squats (155/105) (FX: 135/95)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (32/24) (FX: 24/16)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Chest to Bar Pull-Ups (FX: Pull-Ups)
11 Shoulder to Overhead (155/105) (FX: 135/95)
12 Rope Climbs
*Compare to 12/19/22
*Complete the workout with the same structure as the song: 1 then 2,1, then 3,2,1, then 4,3,2,1, etc.

Strength
Every 2:00, 3 Rounds
1) 100′ Forward Sled Pull
2) 50’/50′ Mixed Dumbbell Overhead and Kettlebell Farmer’s Carry (KB or DB)
3) :15-:30/:15-:30 Starfish Side Plank (FX: Side Plank)

Conditioning
Every :30, 6 Rounds
1) AMRAP Calorie Bike
2) Rest
3) Rest
4) Rest
*Score is lowest Calorie round

Strength
Every 2:00, 3 Rounds
1) 8/8 31X-Tempo Single Kettlebell Front Rack Bulgarian Split Squat (FX: Bodyweight or Goblet)
2) 8/8 X13-Tempo Single Dumbbell Row
3) 10-15 Row Erg Pike-Ups (FX: Tuck-Ups)
*3s tempo down/eccentric, 1s pause at bottom of Split Squat/Top of Row

Conditioning
AMRAP 12
20/15 Calorie Row (FX: 15/11)
80 Crossover Single Unders (FX: 60 or Double Unders)
20 Toes to Bar (FX: 15)

5:45pm Jump Rope and Toes to Bar Skills Clinic
Topics covered:
– Jump Rope sizing
– Crossover Single Under and Double Under drills
– Types of gymnastics grips
– Toes to Bar progressions

Strength
Every 2:30, 6 Sets
1-3) 1 Squat Clean + 1 High Hang Power Clean + 1 Push Jerk (70-75% of 1RM CJ)
4-6) 1 Squat Clean + 1 Hang Power Clean + 1 Push Jerk (75-80%)
*Hold onto bar between reps

Conditioning
For Time
25 Wall Balls (20/14)
10 Front Squats (185/125) (FX: 155/105) (RX+: 225/155)
25 Wall Balls (20/14)
10 Power Cleans (185/125) (FX: 155/105) (RX+: 225/155)
25 Wall Balls (20/14)
10 Shoulder to Overhead (185/125) (FX: 155/105) (RX+: 225/155)
*12:00 Cap

Join us to see the Washington Capitals v Canadians on Tuesday, Feb 6th at 7 PM!
Tickets: $85 (includes complimentary food, unlimited wine, beer, and soft drinks)
DEADLINE TO BUY TICKETS: Sunday, Jan 7th
SIGN-UP HERE

4 Rounds for Time:
500/400m Row (FX: 400/300m)
30 Sit-Ups
15 Burpee Box Jump Overs (24/20)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless Rope Climbs)
*30:00 Cap