Monday 2015.12.21 - 12 Days of Christmas!

Today is the 12 Days of Christmas, so come dressed for the occasion and some festive Christmas music! (Just a reminder - this will be the only event taking place in the weight room that day, so there is no lifting or Barbell Group)

@tmjholm and @abbeylinkhart3 ... oddly matching!

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Dec 20, 2015 at 5:59am PST

"The 12 Days of Christmas"
1 Bear Crawl (Down and back in MPR)
2 HSPU (Sub DB Press)
3 KB Swings, 1.5 pood/1 pood
4 Power Clean and Jerk, 135#/95#
5 Deadlift, 225#/155#
6 KTE
7 Overhead Reverse Alternating Lunges, 45#/25# (bumper plates)
8 Wall Balls, 20#/15#
9 Box Jumps, 30"/24"
10 Double-Unders
11 Pull-ups
12 Burpees

This WOD is performed in the same manner as it's namesake - the first few rounds go as follows:
1st round: 1 Bear Crawl
2nd round: 2 HSPU, 1 Bear Crawl
3rd round: 3 KB Swings, 2 HSPU, 1 Bear Crawl
4th round: 4 Power Clean and Jerk, 3 KB Swings, 2 HSPU, 1 Bear Crawl
.
.
.
12th round: 12 Burpees, 11 Pull-ups, . . . , 2 HSPU, 1 Bear Crawl

Saturday 12/13/14 - 12 Days of Christmas!

R.J. racks a power clean solidly on his shoulders.

Today is the 12 Days of Christmas, so come dressed for the occasion and some festive Christmas music!  Just a reminder - there is no Barbell Group today, so class starts at 8:00 a.m.


"The 12 Days of Christmas"
1 Bear Crawl (Down and back in MPR)
2 HSPU (Sub DB Press)
3 KB Swings, 1.5 pood/1 pood
4 Power Clean and Jerk, 135#/95#
5 Deadlift, 225#/155#
6 KTE
7 Overhead Reverse Alternating Lunges, 45#/25# (bumper plates)
8 Wall Balls, 20#/15#
9 Box Jumps, 30"/24"
10 Double-Unders
11 Pull-ups
12 Burpees

This WOD is performed in the same manner as it's namesake - the first few rounds go as follows:
1st round: 1 Bear Crawl
2nd round: 2 HSPU, 1 Bear Crawl
3rd round: 3 KB Swings, 2 HSPU, 1 Bear Crawl
4th round: 4 Power Clean and Jerk, 3 KB Swings, 2 HSPU, 1 Bear Crawl
.
.
.
12th round: 12 Burpees, 11 Pull-ups, . . . , 2 HSPU, 1 Bear Crawl

Saturday 12/13/13

"The 12 Days of Christmas"
1 Bear Crawl (Down and back in MPR)
2 HSPU (Sub Shoulder Press)
3 KB Swings, 1.5 pood/1 pood
4 Power Clean and Jerk, 135#/95#
5 Deadlift, 225#/155#
6 KTE
7 Overhead Reverse Alternating Lunges, 45#/25# (bumper plates)
8 Wall Balls, 20#/15#
9 Box Jumps, 30"/24"
10 Double-Unders
11 Pull-ups
12 Burpees

This WOD is performed in the same manner as it's namesake - the first few rounds go as follows:
1st round: 1 Bear Crawl
2nd round: 2 HSPU, 1 Bear Crawl
3rd round: 3 KB Swings, 2 HSPU, 1 Bear Crawl
4th round: 4 Power Clean and Jerk, 3 KB Swings, 2 HSPU, 1 Bear Crawl

Compare to 12/20/12.

Lori squatting some weight

Thursday 12/20/12

WEATHER: Class is ON!!!  Come on out for some Christmas workout-merriment!

Announcement: We will be moving Saturday classes to 8:00 a.m. starting in January. Come one, come all, it's a ball!


Come dressed in Christmas colors and be ready for Phil's Christmas music extravaganza! :) Also, check out the link below and be ready to answer some questions about it to save yourself some warm up Burpees!

Whole30 Forum

"The 12 Days of Christmas"
1 Bear Crawl (1/2 basketball court and back)
2 HSPU (Sub Shoulder Press)
3 KB Swings, 1.5 pood/1 pood
4 Power Clean and Jerk, 135#/95#
5 Deadlift, 225#/155#
6 KTE
7 Overhead Reverse Alternating Lunges, 45#/25# (bumper plates)
8 Wall Balls, 20#/15#
9 Box Jumps, 30"/24"
10 Double-Unders
11 Pull-ups
12 Burpees

This WOD is performed in the same manner as it's namesake - the first few rounds go as follows:
1st round: 1 Bear Crawl
2nd round: 2 HSPU, 1 Bear Crawl
3rd round: 3 KB Swings, 2 HSPU, 1 Bear Crawl
4th round: 4 Power Clean and Jerk, 3 KB Swings, 2 HSPU, 1 Bear Crawl


Finale: Spend at least 10 minutes mobbing. Your muscles will thank you tomorrow!

Lori and Tracy hitting the Box

Jumps hard

And at the top...one more rep done!

Saturday 12/17/11

"The 12 Days of Christmas"

1 Bear Crawl (1/2 basketball court and back)

2 HSPU (Sub Shoulder Press)

3 KB Swings, 1.5 pood/1 pood

4 Power Clean and Jerk, 135#/95#

5 Deadlift, 225#/155#

6 KTE

7 Overhead Reverse Alternating Lunges, 45#/25# (bumper plates)

8 Wall Balls, 20#/15#

9 Box Jumps, 30"/24"

10 Double-Unders

11 Pull-ups

12 Burpees

This WOD is performed in the same manner as it's namesake - the first few rounds go as follows:

1st round: 1 Bear Crawl

2nd round: 2 HSPU, 1 Bear Crawl

3rd round: 3 KB Swings, 2 HSPU, 1 Bear Crawl

4th round: 4 Power Clean and Jerk, 3 KB Swings, 2 HSPU, 1 Bear Crawl


Finale:
Put weights and equipment away!

Joanne gets her shoulders in front of the bar

Wednesday 12/22/10

Remember, we are having both a morning and an evening class today!  5:30 a.m. and 7:30 p.m.  See you there!

"The 12 Days of Christmas"

1 Bear Crawl

2 HSPU (Sub Shoulder Press)

3 KB Swings, 1.5 pood/1 pood

4 Power Clean and Jerk, 135#/95#

5 Deadlift, 225#/155#

6 KTE

7 Overhead Reverse Alternating Lunges, 45#/25# (bumper plates)

8 Wall Balls, 20#/15#

9 Box Jumps, 30"/24"

10 Double-Unders

11 Pull-ups

12 Burpees

This WOD is performed in the same manner as it's namesake - the first few rounds go as follows:

1st round: 1 Bear Crawl

2nd round: 2 HSPU, 1 Bear Crawl

3rd round: 3 KB Swings, 2 HSPU, 1 Bear Crawl

4th round: 4 Power Clean and Jerk, 3 KB Swings, 2 HSPU, 1 Bear Crawl

Christmas attire is encouraged!  We will have several weights for people to choose from for each movement.  Each person will not have their own bar for each lift.  If you can show up a few minutes early, that might help everyone be more familiar with the layout prior to starting the WOD.

Kids Class:

"The 12 Days of Christmas"

1 Bear Crawl

2 HSPU (Sub Shoulder Press)

3 Forward Rolls

4 Jumping Jacks

5 Deadlift

6 Sit-ups

7 Lunges

8 Push-ups

9 Box Jumps

10 Singles

11 Pull-ups

12 Burpees

  Becky working on a 1RM Deadlift.

Monday 12/21/09

Time: 8:30 p.m.

"The Twelve Days of Christmas"
1 Muscle-up/3 Pull-ups and 3 Dips
2 HSPU/DB Shoulder Press
3 KB Swings, 2 pood/1.5 pood
4 Clean and Jerk, 135#/95# (Power Clean and Jerk)
5 Deadlift, 225#/155#
6 KTE
7 Overhead Walking Lunges,45#/25# Bumper plate
8 Wall Balls 20#/15#
9 Box Jumps, 30#/24#
10 Double Unders
11 Pull-ups
12 Burpees

The WOD is performed in the same manner as its namesake - the first several rounds go as follows:

1st round: 1 Muscle-up
2nd round: 2 HSPU, 1 Muscle-up
3rd round: 3 KB swings, 2 HSPU, 1 Muscle-up
4th round: 4 C&J, 3 KB swings, 2 HSPU, 1 Muscle-up

As with all WODs, this will be scaled appropriately for each athlete.