November 30, 2024

12 Days of Christmas! Yearly Tradition!

RX:

1 Cluster

2nd floor Run

3 BMU

4 OHS

5 Box Jump 24/20

6 TTB

7 KB swing

8 WBs 20/14

9 Push Ups

10 Dual DB Hang Clean 50/35

11 cal Machine (any)

12 Devil’s Press 50/35

115/75lbs

Scaled:

1 Cluster

2nd floor Run

3 Burpee Pull-up

4 OHS or Front Squats

5 Box Jump 24/20

6 Knee Raises

7 KB swing

8 WBs 20/14

9 Push Ups

10 Dual DB Hang Clean 35/20

11 cal Machine (any)

12 Devil’s Press 35/20

Dumbbell Version

1 Dumbbell Thruster

2nd floor Run

3 Burpee Ring row

4 Dumbbell Front Squats

5 Box Jump 20/12 or Box Step ups

6 Knee Raises or Toes to rig

7 KB swing

8 WBs 14/10 or Wall ball shots to wall

9 Push Ups

10 Dual DB Hang Clean 25/15

11 cal Machine (any)

12 Devil’s Press 25/15