PART 1
EMOM12:
Min 1 | 2 Snatch/Clean (power or squat)
Min 2 | 5 Bench Press
PART 2
12-11-10-9-8-7-6-5-4-3-2-1 reps of:
Back Squats
Shoulder To Overhead
Score: Total pounds
*Scoring Example:
Set of 12 = 135 for squats, 95 for presses.
135 + 95 = 230 (Set 1)
FOR TIME | NO TC
1 Cluster (135/95)
2 Power Cleans
3 Deadlifts
4 Pull Ups
5 Toe To Bar
6 Lateral Burpees
7 Push Ups
8 Box Jumps (24/20”)
9 DB Step Ups (50/35)
10 Alt. DB Snatch
11 DB Goblet Squats
12 Alt. DB Devils Press
NAUGHTY VERSION:
155/105, C2B Pull Ups, HSPU, 30/24”, 70/50 DB
*Performed just like the song “12 Days of Christmas”, 1 + 2-1 + 3-2-1 + 4-3-2-1…
Hi Untamed Crew!
Christmas is almost here!
MON - Nothing too crazy today so people can be ready for the '12 Days of Christmas' Workout!
TUE - 8am or 9am '12 Days of Christmas' Workout!
WED - MERRY LIFTMAS! 7am Lifting Session with KP if you are WILD enought!
FRI - LAST FRIDAY OF THE YEAR! All classes will get after a workout that will hit all our machines + gymnastics, jump rope, and barbell work!
SAT - Fitness With Friends Christmas Themed Workout + Donuts & Mimosas!
As Always, Stay Wild & have fun with this weeks training! weeks training!ys, Stay Wild & have fun with this weeks training!
STRENGTH
Power Snatch
Overhead Squat
Snatch
WOD
Wall Ball
Medicine Ball Sit Up
Burpee To Target
WOD
12 Days Of Christmas!
STRENGTH
Snatch or Clean
Back Squat
Shoulder To Overhead
WOD
Strict Press
Push Press
Push Jerk
WOD
Handstand Push Up
Dumbbell Snatch
Box Jump Over
WOD
Bike Erg
Double Under
Toe To Bar
Deadlift
Hang Clean
Shoulder To Overhead
Row
Airdyne
Rope Climb
WOD
Sleigh Ride
Jingle Bells
Hanging Mistltoes
Snow Ball
Lords A Leaping
