Movement Prep/Activation:
10:00 AMRAP
1:00 Machine
5 Deadlifts (empty bar)
5 Hang Squat Cleans (empty Bar)
5 Strict Pull Ups or 10 Ring rows
5 V-ups (each side)
5 Birddogs (each side)
+ 1–2 rope climb progressions
Workout Prep:
This workout will take a while to review and set up. Warm up with each movement as you prepare.
-into-
1 “mini-round” of 12 Days:
1-2 reps at each station
*Reinforce transitions + pacing*
Freedom (RX’d)
“12 Days of Christmas”
Shoutout to Sarah for Writing our 12 Days of Christmas Workout this year!
1 Wall Walk( or 2 Inchworms)
2 Thrusters
3 Burpees
4 Handstand Push Ups or Hand Release Push-Ups
5 Box Jump Overs
6 Pull Ups
7 Sit-Ups
8 Alternating DB Hang Snatch
9 DB Goblet Squats
10 Deadliftts
11 Wall Balls
12 Clean and Jerk
RX (Freedom) -115/85 pound bar, 50/35 Dumbbell, 20/14 Wall Ball
Independence- 95/65 barbell, 35/25 dumbbell, 14/10 wall ball
- Target time: 30-35 minutes
- Time cap: 45 minutes