12 Days of Christmas

Monday 12/22/2014
Announcements:
1) 8-week physique reminder – sign up now to lock in your spot!
2) Holiday Workout Challenge:
Complete 4 workouts from now until December 28 to win a prize! I’m going to post all four workouts on Thursday, which gives you 10 days to do 4 workouts. The good news is that you can do all of them at home! Look for the workouts on Facebook and post your score/time there too! Everybody who completes all 4 workouts by Dec 28 will also get a certificate of “Not A Christmas Fatty!”
3) We will not have classes on December 24 or 25. The gym will still be open (seriously, we have never locked that door for the past 2 years), and you can still get your workouts in, but we don’t have any instructors scheduled to teach. Brian will be loathing the holidays from his dark little cave, so he’d probably be available to ruin your Christmas spirit if you really need some coaching. Regular class schedule will resume on Friday.

Holiday Workout #2
Again, all you’ll need for this workout is a running clock… and a family who understands that all that banging around upstairs is a necessary part of your continued journey toward fitness. Your score is your completion time.
10 Rounds for Time
10 Hollow Rocks
10 Push Ups
10 Supermans
10 Tuck Jumps

Main Class:
A. The 12 Days of Christmas
I’ve never been a big fan of this workout system until somebody told me that I needed to pull the stick out of my butt and try to have some fun. So, stick’s out; workout is prepared; Christmas spirit continuing to suck it.

Your warm-up should be to prepare all of the movements with weight in them. This will likely take the entire class period, so try your best to be done with your warm up within like 15 minutes of the start of class.

…Completed as the song would infer (1, 2+1, 3+2+1…):
1 Clean and Jerk at 80% (something heavy, power clean is allowed)
2 Bar Facing Burpees
3 Deadlift (at your C&J weight)
4 Burpee Box Jumps (24/20)
5 Strict Pull Ups
6 Air Squats
7 Am KB Swings (55/35)
8 Wall Ball (20/14)
9 HR Push Ups
10 Toes to Bar
11 Med Ball Cleans (20/14)
12 Cal Row

Amanda’s Beginners

If the main class is doing The 12 Days of Christmas, we should do something equally silly and holiday appropriate, but to the classic Hanukkah tune “Dreidel Dreidel Dreidel”…

Strength:
Power Clean – 3×3, relatively light power clean
Split Jerk – 5×2, focus on footwork and punching under the bar
Power Clean and Jerk – 3×1, building
Hang (full) Clean and Jerk – 3×1 building
Clean (full) and Jerk – 3×1 heavy

WOD:
6 Rounds for time
(if these weights are really easy for you across all movements, you can increase them, but this part shouldn’t be super heavy at all)
3 Front Squat (from rack) – 95/65
6 Push Press – 95/65
9 Deadlift – 95/65
+
60 AbMat Sit Ups/50 Wall Ball/40 KB Swings/30 Ring Rows/20 Push Ups/10 Burpees
(each round, you move down the line for the finishing exercise; Rd 1 = Sit ups, Rd 2 = wall ball, etc)

Barbell Club
Warm Up
– 3 Rounds
Row 250
5 Box Jumps
10 Walking Lunges
15 Jump Rope Singles
– Barbell Progression for clean, empty barbell
Skill: Clean
– Clean pull under
– Clean pull + full Clean
Strength
– Box Jumps for Max Height
– Front Squat – 3 x 3 AHAP
– Back Squat – 6-6-4-4-3-3