This workout runs 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 until you complete 12-11-10-9-8-7-6-5-4-3-2-1. This is for time. Dress in your best Holiday gear. 12 Days of Xmas 1 dead lift (315/205), 2 box jumps (24/20), 3 wallballs (20/14), 4 power cleans (135/95), 5 pull-ups, 6 burpees, 7 kb swings (55/35), 8 push-ups, 9 knees to elbow, 10 lunges, 11 Double unders, 12 Push Jerks (135/95)Read more

4 Sprint intervals today – 2 different formats. Set up a barbell that you can dead lift fast but also equates to a heavy-ish squat clean. Be ready to hit quick muscle-ups and rope climbs too as they’ll start each interval. If you finish all the work in :90 seconds, start again and treat it like an AMRAP in :90. Rest as needed between intervals today, at least 2 minutes should be appropriate. “Short Cindy” is just meant to be a quick finisher today, scale to ring rows if needed and complete 5 pull-ups, 10 push-ups and 15 air squats as quickly as you can for 4 minutes. Skill Take 15 minutes to warm-up and practice rope climbs and muscle up Conditioning (2) :90 Intervals of 1 Rope climb 6 dead lifts (185/125) 9 Calorie Row (2) :90 intervals of 2 Muscle – ups 3 Squat cleans (same bar) 9...Read more

I saw a fitness related post today that made me realize just how unclear people are about performance and nutrition. It made me want to sit down and empty my brain for a minute on the topic.. The post was along the lines of,”I just burned a thousand calories at (insert cardio facility), now I’ve got to go home and make sure I don’t eat” This again, is the age old concept of which states “having a caloric deficit will make me leaner and healthier, I’d better starve myself”  While at its core the concept is true, if you were stranded on a desert island with nothing to eat or drink, you would certainly lean out before you die. For modern humans in our society, it just doesn’t work that way. The more work you do, i.e, workout, physical activity etc, the more energy (food) you will want to, and...Read more

Take the first 15 minutes to work strength using the ring dip. Choose which “bucket” fits you best and move quickly to accumulate your reps taking rest as needed. If you’re working on getting to support or learning to kip, take a few moments and PRACTICE. Nothing to score here. just do work and get stronger. Conditioning is a straight forward sprint today of push jerks and front rack lunges. Go fast and hard and be sure to stand up those jerks. Strength A. Accumulate 40 strict ring dips B. Accumlate 40 scaled ring dips C. Accumulate 40 P-dips or 40 Perfect Push-ups Conditioning For time 21-15-9 Push Jerk (115/75) Front Rack Lunges Cash out Tabata Sit-upsRead more

For strength work today, find a heavy 2 rep hang power clean. If you’re feeling it, go for a new PR. The met-con is a partner WOD with a “You go, I go” format, get as many rounds and reps with your partner as possible in 20 minutes. Power cleans should be light enough for TNG or quick singles. Go unbroken on wall balls as long as possible – you’ve got rest coming up!   Strength 2 RM Hang Power Clean Conditioning With a Partner AMRAP in 20 minutes 5 Power Cleans (135/95) 10 Wall Balls (20/14)Read more