Friday, December 23rd


Performance is in red, Competition is in blue

12 Days Of Christmas 

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.

Ex. On the 1st day of Christmas, my coaches gave to me, one Strict Pull Up; on the 2nd day of Christmas my coaches gave to me, 2 Push Press and 1 Strict Pull Up; on the 3rd day of Christmas, my coaches gave to me, 3 Power Cleans, 2 Push Press and 1 Strict Pull Up; continue with 4 Hang Snatches, 3, 2, 1 etc. up the ladder and down

For Time:
1 Strict Pullup
2 Push Press 75/55
3 Power Cleans 75/55
4 Hang Snatch 75/55
5 Knees To Elbows 
6 Russian Swings 70/53
7  Dips
8 Box Jumps 24/20
9 Hand Release Pushups
10 Burpees Over The Bar
11 Thrusters 75/55
12 Thrusters 75/55, (no typos here)

For Time:
1 Muscle Up 
2 Push Press 95/65
3 Power Cleans 95/65
4 Hang Squat Snatch 95/65
5 Toes To Bar
6 Russian Swings 70/53
7 Ring Dips
8 Box Jumps 24/20
9 Handstand Pushups 
10 Burpees Over The Bar
11 Thrusters 96/65,
12 Thrusters 96/65,  (no typos here)

The Muscle Ups can be on the rings or bar and scaled with hips to ring/bar pull-ups or chest to ring/bar pullups.  The weight of the barbell should be something that you can move steadily. Scale accordingly. 

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531