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W/U – Dynamic

3x

  • 5 Burpee
  • 5/5 Lunge
  • 5 Ring Row
  • 20′ Crawl Forward
  • 20′ Crawl Backward

Then perform 2-5 reps of each movement from Conditioning as you set up.

CONDITIONING – 12 Days of Christmas

For Fun:

  • 1 KB Windmill, 24/16kg
  • 2 KB Bent Over Row, 24/16kg
  • 3 KB Thruster, 24/16kg
  • 4 KB Push Press, 24/16kg
  • 5 KB Clean, 24/16kg
  • 6 KB Swing/Russian, 24/16kg
  • 7 Pull Up
  • 8 Toe-to-Bar
  • 9 Box Jump, 24/18′
  • 10 Double Under
  • 11 Burpee
  • 12 SA Overhead Walking Lunge, 24/16kg

Notes: Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

  • All KB movements are Single Arm, ensure you alternate L/R each round, starting with your “weaker” side.
  • This can be performed as a partner session by alternating rounds between Partner A and B, i.e Partner A performs 1, B performs 2-1, A performs 3-2-1, B performs 4-3-2-1…
  • If you perform with a Partner all KB is to be done as L/R

Time / Scaling Guide: RX+: 2x KB, Chest-to-Bar Pull Up, Box Jump 30/24″, Unbroken DU’s, 1ft Touch Burpee

Comment below with time and experience.

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