231218
Good evening Primal Freedom…
I hope you all had a great weekend! Each of you should have received a post regarding our Holiday class schedule for the next couple of weeks.
With that, it would not be a proper Functional Fitness holiday season without the yearly “12 Days of Christmas” workout! So, we’ll do it tomorrow (231218). It will be athlete’s option to partner or solo.
231218
Warm-up
- 10 PVC Passthroughs
- 10 PVC Front Squats
- 10 PVC Power Snatches
- 10 Push-ups
- 10 Pull-ups/Ring Rows
MetCon
For Time
“12 Days of Christmas”*
Barbell (75/55)
KB/DB (45/35)
Box (24/20)
Wall Ball (20/14)
- 1 Wall Walk
- 2 Barbell Sumo Deadlift High Pulls
- 3 Power Snatches
- 4 Power Cleans
- 5 Over-the-Bar Burpees
- 6 Box Jumps
- 7 Pull-ups/Ring Rows
- 8 Goblet (KB/DB) Squats
- 9 Wall Balls
- 10 Push-ups
- 11 Toes 2 Bar/Hanging High Knee Raises
- 12 American KB Swings
*Workout is completed in manner of this holiday classic song.
Example…
- 1 Wall Walk
Then,
- 2 Barbell Sumo Deadlift High Pulls
- 1 Wall Walk
Then,
- 3 Power Snatches
- 2 Barbell Sumo Deadlift High Pulls
- 1 Wall Walk
etc.
Score will be total time in MetCon. See you tomorrow. DOWORK!
Mobility
- Banded Hip Distraction (:45/side)
- Samson Stretch (:45/side)
- Pigeon Stretch (with Lacrosse Ball) (1:00/side)
- PVC Passthrough with back position pause x5