Strength & Conditioning:
12 Days Of Christmas:
1 Muscle Up (Scale as a burpee pull up)
2 Snatches (135/95)
3 Burpees Over Bar
4 Front Squats (135/95)
5 Clean & Jerks (135/95)
6 Box Jumps (24/20)
7 Toes to Bar
8 Deadlift (135/95)
9 Handstand Push Ups
10 Pull Ups
11 Back Squats (from the floor 135/95)
12 Man Makers (50/35s)
1..2,1…3,2,1…4,3,2,1… and so on… Just like the 12 Days of Christmas song. The last round is 12 man makers, all the way back to the Muscle Up.
By far one of the most fun workout styles of all time! Enjoy everyone! And Merry Christmas Eve 
Sweat
12 Days Of Christmas
2 Wall Walks
3 DB Lunges (ea. leg)
4 DB Thrusters 45/25
5 Burpees
6 Pull-Ups
7 KB Swings 53/35
8 KB Goblet Squats 53/35
9 TTB
10 Wall Balls 30/20
11 Reverse Burpees
12 Cal Row
1..2,1…3,2,1…4,3,2,1… and so on… Just like the 12 Days of Christmas song. The last round is 12 cal row, all the way back to the 200m Run.By far one of the most fun workout styles of all time! Enjoy everyone! And Merry Christmas Eve
Da Daily D:
10min. EMOM: (both in the same min.)
8 DB Push Press 50/35s
8 Pull-Ups
Rest 2min.
10min. EMOM: (both in the same min.)
8 DB Front Squats 50/35s
8 Burpees
Full Body Aesthetics: Day 11 Cycle 6 (Thursday is usually Thursdays but since we are closed tomorrow you can try to get it in today.
Shoulders:
Strict Shoulder Press
Set 1) 3 reps @ 70% of 1RM
Set 2) 3 reps @ 80% of 1RM
Set 3) MAX unbroken reps @ 90% of 1RM
*Rest 2-3min. Between Sets
Legs:
10-12 DB Hack Squats with a foam roller (shown) or just sliding against the wall. Most surfaces are fairly slippery with a shirt on. Rest 90sec. Between Sets. Repeat For 4 Total Sets.
*If you have an actual Hack Squat machine as well, that works too.
https://www.youtube.com/watch?v=3MqDWW3kEO0
Chest:
8-10 Banded DB Flat Bench Press. Rest 90sec. Between Sets. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=-q92wklJeRE
Back:
4 Sets:
1min. of Prone Banded High Rows
1min. Rest
*If you have a cable machine, you can do the same thing kneeling and pulling from above.
https://www.youtube.com/watch?v=4_6a-5lNltw
Tricep/Bicep Superset:
10-12 Banded Single DB Tricep Extensions (held laterally)
Immediately into;
Max unbroken set of Banded External Bicep Curls
Rest 90sec. Between Sets. Repeat For 4 Total Sets.
*Links below
Calves:
5min. to finish…
100 Deficit Standing DB Calf Raises (Holding just 1 DB on the working side). Complete 5-10 reps on the right, then 5-10 on the left, nonstop until you reach 50 reps on each leg. Make it as heavy as you can, but still finish in the time cap.
https://www.youtube.com/watch?v=1orsTuEvD88
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Banded Single DB Tricep Extensions:
https://www.youtube.com/watch?v=UcocVI3y4sY
Banded External Bicep Curls:
https://www.youtube.com/watch?v=PVpgsGe1Ekc
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NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”
You can definitely make this harder or easier. I think a lot of people can actually do 10s on everything, but even 9 would make it quite a bit harder.
Need to make it easier? Drop to 7 or 6.
It’s 2 DBs, not 1 for both sections 🙂