CHRISTMAS EVE WORKOUT

MaD Strength 12 Days of Christmas

If you really want to you can do this by yourself, but it much more fun to find a friend and share the load. Break up the work however you want, but you must complete the runs together. It works like the song 1 x 200m run, then 2 x Goblet Squats and 1 x 200m run, then 3 x Power Cleans, 2 x Goblet Squats and 1 x 200m run, and so on 🙂 

Performance
1, 200M Run
2, Goblet Squats 24/16kg
3, Power Cleans 40/30kg
4, HRPU
5, Sit Ups
6, OH Walking Lunges 20/15kg
7, Wall Balls
8, KB Swings 24/16kg
9, Bar Facing Burpees
10, Box Jump Overs 24/20”
11, TTB
12, Chest to Bar Pullups

Fitness
1, 200M Run
2, Goblet Squats 16/12kg
3, Power Cleans 30/20kg
4, HRPU
5, Sit Ups
6, Walking Lunges
7, Push Balls
8, KB Swings Russian 24/16kg
9, Burpees
10, Box Jump Overs 20”
11,Hanging Leg Raise
12, Jumping Pullups

OR – CrossFit New Englands 12 Days of Christmas

1 Squat Snatch (60/42.5)
2 Box Jumps
3 Push Presses (60/42.5)
4 Toes to Bar
5 Hang Power Cleans (60/42.5)
6 Hand-Release Pushups
7 Deadlifts (60/42.5)
8 GHD Sit-Ups/ Weighted sit ups 20/15kg
9 Kettlebell Swings (32/24)
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Oz. Beer! Or 12 Cal Assault Bike!

BENCHMARK TRAINING

Girl 

“Annie”

50-40-30-20-10
Double Unders
Sit Ups

Hero 

Hidalgo

For time:
Run 2 miles
Rest 2 minutes
61/43kg Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 20/15kg plate held overhead
20 Box jump, 24″ box
61/43kg Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you’ve got a twenty pound vest or body armor, wear it.


U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home.