Workout: 12 Bars of Christmas

12 Bars of Christmas

Barbell Weight 95/65

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatch
11 Overhead Squats
12 Sumo Deadlift High Pulls

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm-Up + Crossover Symmetry or Banded 7’s
-into-
3 sets
3 Snatch Grip Push Press
3 Overhead Squats
3 Pressing Snatch Balance
3 Snatch Balance
* Have athletes start with a PVC Pipe and progress into a light, empty barbell as they warm through the sets. *

2. Strength
For snatch balance, athletes can take their bar from the rig. Ensure that athletes can overhead squat before attempting snatch balance.

3. Workout Prep
1 set (each)
20-second Row (at workout pace)

4. Workout: Silver Bells

Freedom (RX’d)

Teams of 2
10 rounds (each/1:1)
200/175m Row

*Scaling/Modification Options available in class

5. Cooldown/Mobility

1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)

1. Movement Prep/Activation and Increasing Heart Rate
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull

2. Strength
Athletes will be performing sets of 3 position power snatch – from the floor/below knee/hang. The bar cannot be dropped until all three reps have been completed.

3. Workout Prep
1 set
10 Double Unders
5 Sit Ups

4. Workout: “Rockin’ Around the Christmas Tree”

Freedom (RX’d)

“Bad Annie”
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups

*Scaling/Modification options coached in class

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm-Up
-into-
6 min AMRAP
30 sec assault bike (mod pace)
3 Dumbbell Squats (light weight – build across)
3 Dumbbell Shoulder to Overhead (light weight – build across)
3 Dumbbell Thrusters (light weight – build across)

2. Workout Prep
2 sets:
5/4 Calorie Assault Bike
2 Dumbbell Thrusters
*Build in pace on the bike*

3. Workout: “It’s Beginning to Look a Lot Like Christmas”

Every 3:00 (8 sets)
15/12 Calorie Assault Bike (Or 12/10 Echo Bike)
10 Dumbbell Thrusters (50s/35s)

*Scaling / Modification options offered in class

4. Successories

Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 second pause at the top with 2-3 second negative)

5. Cooldown/Mobility

1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup or Banded 7’s
-into-
6 min AMRAP
5 Sumo Deadlift High Pulls (empty bar – build across)
5 Push Press (empty bar – build across)
5 Kip Swings
5 Kipping Pull-ups

2. Workout Prep
1 set:
3 Shoulder to Overhead
3 Chest to bar
3 Sumo Deadlift High Pull

3. Workout: Artic Puffin

Freedom (RX’d)

5 Rounds
15 Shoulder to Overhead (95/65)
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (95/65)

Scaling / Modification options available in class

4. Successories

3 Rounds
10 DB Good Mornings @ moderate weight
10 Single Leg DB Hip Thrust @ moderate weight
15 Standing Barbell Calf Raise @ moderate weight

-Rest 3 min b/t round-

5. Mobility

1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)

1. Movement Prep/Activation and Increasing Heart Rate*
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull

2. Strength: Clean & Jerk 10 x 1
Athletes will perform 10 clean and jerk singles between 70-80%.

3. Workout Prep
1 set: With partner
4 Box Jump Overs (each)
5/4 Calorie Row (each)

4. Workout: Snowshoe Hare

Freedom (RX’d)

Teams of 2
50-40-30-20-10
Box Jump Overs (24/20)
30/24 Calorie Row

*SCALING/MODIFICATION OPTIONS PROVIDED IN CLASS

5. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back

1. Movement Prep/Activation and Increasing Heart Rate
Run Warmup:
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
6 min AMRAP
25/25ft down and back run
5 Kip Swings
3 Low Bar Muscle Up

2. Workout Prep
1 set:
2 Bar Muscle Ups
1 50’ Shuttle Run (practice turning)

3. Workout: Narwhal

Freedom (RX’d)

AMRAP 12 Minutes
4 Bar Muscle Ups (Or 8 Burpee Pull-ups)
10×25’ Shuttle Runs

* Independence
AMRAP 12 Minutes
3 Bar Muscle Ups (Or 6 Burpee Pull-ups)
10 Shuttle Runs (25ft)

* Liberty
AMRAP 12 Minutes
8 Jumping Pull-ups
8 Shuttle Runs (25ft)

4. Successories

4 sets – 10 reps

Alt. Incline DB Bench

Weighted Hip Thrust

5. Cooldown/Mobility

1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose

1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo
-into-
8 min amrap:
:10 sec HS Hold
5 Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Shoulder Press (empty bar)

2. Strength Athletes will be performing a complex of deadlifts, hang power cleans, and push jerks.

3. Workout Prep
2 sets:
4 Dumbbell Step Ups
2 Handstand Push-ups

4. Workout: Arctic Fox

Freedom (RX’d)

4 sets
2:30 AMRAP
20 Double Dumbbell Box Step Ups (2×35/20) (20” – all athletes)
Max Strict Handstand Push Ups in remaining time
-rest 1 minute between sets-

* Independence
4 sets
2:30 AMRAP
20 Double Dumbbell Box Step Ups (2×25/15) (20” – all athletes)
Max Handstand Push Ups in remaining time
-rest 1 minute between sets-

* Liberty
4 sets
2:30 AMRAP
20 Box Step Ups (20” – all athletes)
Dumbbell Shoulder Press in the remaining time (light)
-rest 1 minute between sets-

5. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo + Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
30-second Assault Bike (build in pace)
5 Front Squats (empty bar)
5 Push Press (empty bar)
10-second Handstand Hold

2. Strength
Give athletes 10-12 minutes to build up to a Heavy Thruster.

3. Workout Prep
2 sets:
5/4 Calorie Assault Bike
3 Thrusters
*focus on steady breathing

4. Workout: Body By Brian

Freedom (RX’d)

21-18-15-12-9
Calorie Echo Bike
Thrusters (75/55)
* Womens Calories: 16-14-12-10-8

* Independence
16-14-12-10-8
Calorie Echo Bike
Thrusters (55/35)
Womens Calories: 14-12-10-8-6

* Liberty
16-14-12-10-8
Calorie Bike Erg
Dumbbell Thrusters (light)
Womens Calories: 14-12-10-8-6

5. Successories

Shoulder Press – 10 sets: 2 reps

GHD Hip Extension – 4 sets: 10 reps

*Rest 2:00-2:30 b/t sets

6. Cooldown/Mobility

1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)

1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
3 sets:
10 PVC Pass throughs
5 Kip Swings
5 Low Box Jumps
10 Sit Ups

2. Workout Prep
1 set:
3 Toes to Bar
2 Box Jump Overs
2 Toes to Bar

3. Workout: Ro Bro

Freedom (RX’d)

6 sets: (Every 3:00)
10 Toes to Bar
15 Box Jump Overs (24/20)
10 Toes to Bar

* Independence
6 sets: (Every 3:00)
8 Toes to Bar
12 Box Jump Overs (20/16)
8 Toes to Bar

* Liberty
6 sets: (Every 3:00)
10 Hanging Knee Raises
10 Box Step Ups (24/20)
10 Abmat Sit Ups

4. Successories

Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)

*If athletes performed this last week and felt very comfortable with the reps, then recommend adding 1-2 reps or going up to the next progression if scaling.

5. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back