Friday December 25, 2015 Workout of the Day

A. Bench Press
50% x 8 repetitions
60% x 6 repetitions
70% x 5 repetitions
80% x 3 repetitions x 5 sets
70% x AMRAP x 2

B. Close Grip Bench
2xAMRAP @ 75%

C. 12 Days of Christmas
For time:
1 Squat Clean Thruster (95/65)
2 Chest-to-bar Pull-ups
3 Burpee Box Jumps (24/20)
4 Power Snatch (95/65)
5 Wall Balls (20/14)
6 Kettlebell Swings (2/1.5)
7 Hand-release Push-ups
8 Pistols
9 Switch Lunges
10 Double-unders
11 Overhead Squats (95/65)
12 Strict Toes-to-bar
*This is a pyramid workout that follows the format of the classic song “12 Days of Christmas” in terms of how it is executed:

-Complete 1 rep of movement one
-Then complete 1 rep of movement one + 2 reps of movement two
-Then complete 1 rep of movement one + 2 reps of movement two + 3 reps of movement three, and so on until you get to 12.

For those of you that love data, this is how the total reps add up over the course of the workout:

Exercise 1 – 12 reps
Exercise 2 – 22 reps
Exercise 3 – 30 reps
Exercise 4 – 36 reps
Exercise 5 – 40 reps
Exercise 6 – 42 reps
Exercise 7 – 42 reps
Exercise 8 – 40 reps
Exercise 9 – 36 reps
Exercise 10 – 30 reps
Exercise 11 – 22 reps
Exercise 12 – 12 reps

MERRY CHRISTMAS!