X-Fit : 12/12/16

WARM UP

  • General Movements - The Unit Fundamentals                        
  • Mobility - Barbell Complex & Mobility 6min

12 DAYS OF CHRISTMAS WORK OUT

The work out is done like the song “12 Days of Christmas” The athlete has one bar and changes the weights accordingly.

  1. Muscle Up / Strict Chest to Bar Pull Up / Strict Pull up
  2. Deadlifts 100kg / 60kg
  3. Handstand Push Ups (Scaled)
  4. Power Clean 60kg / 35kg
  5. Back Squats 60 / 35kg
  6. Burpees Over The bar 
  7. Kettle Bell Swings 24kg / 16kg
  8. Box Jumps 24 / 20"
  9. Toes To Bar / Hanging Knee Raises 
  10. OH Walking Lunges 20kg / 10kg
  11. Double Unders / Skipping 
  12. Thrusters 60kg / 35kg 

All loads and movements can be scaled accordingly to your ability.