12 Days of Christmas
Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Warm-up
Warm-up
2:00 Cardio of Choice
5 Scap Retractions
5 Hollow Arch Swings
5 Inchworms
5 Spiderman w/ Twist (each side)
5 Jumping Squats
4 Shoulder Taps
4 Empty Barbell Clean
4 Empty Barbell Shoulder to Overhead
4 Empty Barbell Front squats
4 Empty Barbell Power Snatch
4 Empty Barbell Overhead Squats
4 Lunges
4 Kettlebell High Pulls
4 KB Swings
5 Scap Retractions
5 Hollow Arch Swings
5 Inchworms
5 Spiderman w/ Twist (each side)
5 Jumping Squats
4 Shoulder Taps
4 Empty Barbell Clean
4 Empty Barbell Shoulder to Overhead
4 Empty Barbell Front squats
4 Empty Barbell Power Snatch
4 Empty Barbell Overhead Squats
4 Lunges
4 Kettlebell High Pulls
4 KB Swings
Metcon
12 Days of Christmas (Time)
12 Days of Christmas
*Performed like the song order. 1, 2-1, 3-2-1, 4-3-2-1…
1 Muscle Up (Bar or Rings)
2 Overhead Squats (95/65)
3 Power Snatches (95/65)
4 Handstand Push-ups
5 Toes to Rings
6 Burpees over the Bar
7 Push Jerk (95/65)
8 Hang Squat Clean (95/65)
9 Box Jumps (24"/20")
10 KB Goblet Squats (53/35)
11 KB Sumo Deadlift High Pulls (53/35)
12 KB Single Arm Overhead Lunge (53/35)
Finisher
Metcon
Chipper:
80 Flutter Kicks
60 Penguin Taps
40 Feet anchored sit ups
20 Tuck Ups
80 Flutter Kicks
60 Penguin Taps
40 Feet anchored sit ups
20 Tuck Ups
Post Workout Mobility
2:00 Child’s Pose