Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD “12 DAYS OF CHRISTMAS”
Perform the workout just like the song!
-1 Dumbbell Manmaker
-2 Devil Press
-3 Dumbbell Push Press
-4 Dumbbell Thruster
-5 Dumbbell Squat Clean
-6 Alt (3 per side) Plank Row
-7 Dumbbell Power Clean & Jerk
-8 Dumbbell Farmer Lunge
-9 Dumbbell Deadlift
-10 Alternating Dumbbell Power Snatch (Ground to Overhead)
-11 Weighted Sit Up
-12 Devil Step Up ( 1 burpee with DB’s and then a box step up= 1 rep)
Suggestions
Men: 40# DBs Women: 25# DBs
Goal: This one takes a while! (25-40 Minutes)
Coaches Notes
SO again – the way this works…
You do 1 Man Maker.
Then you do 2 Devil Press and 1 Man Maker.
Then you do 3 Push Press, 2 Devil Press, and 1 Man Maker.
Then 4 Thruster, 3 Push Press, 2 Devil Press, 1 Man Maker.
Keep adding the next movement until you get through them all in that fashion.
Remember: when you see “alternating” that means those are the TOTAL reps – you’ll do half on each side of your body.
Don’t worry so much about your time, have fun with it!!