WOD

"12 Days of Christmas"

1 Power Snatch - 60/40kg

2 Thrusters - 60/40kg

3 Muscle ups

4 Burpees

5 Toes to Bar

6 Power Cleans - 60/40kg

7 Strict Handstand Push ups

8 Box Jump Overs - 24/20"

9 GHD Sit ups

10 Kettlebell Swings - 32/24kg

11 Wall Ball Shots - 20lb-11'/14lb-10'

12 Calories.

*The flow of the workout resembles the "12 days of Christmas" song. Start by completing 1 Snatch, that's the first round. The next round is 2 Thrusters followed by 1 Sna...

12 DAYS OF CHRISTMAS PARTNER'S CHALLENGE #10

"On the 10th day of Christmas Uplift gave to us"

0:00 - 5:00min

Find a heavy Clean and Jerk

6:00 - 16:00 minutes

Relay style A.M.R.A.P of:

15 Wall Ball Shots - 20/14lb

10 Dumbbell Snatches - 15/10kg

5 Hand Release Push ups

17:00 ->

Share reps as needed:

10 Deadball Cleans - 55/35kg

25 Pull ups

40 Calories

55 Sit ups

70 Air Squats

800m Run (together)

PRACTICE

7 minutes to find your 1RM deficit Handstand Push up

12 DAYS OF CHRISTMAS PARTNER'S CHALLENGE #9

"On the 9th day of Christmas Uplift Gave to us"

200m Run (together)

30 Clean and Jerks - 60/40kg

200m Run (together)

2 minutes rest

200m Run (together)

30 Deadball Cleans - 55/35kg

30 Sit ups

200m Run (together)

2 minute rest

200m Run (together)

30 Air Squats

30 Dumbbell Snatches - 22.5/15kg

30 Calories

200m Run (together)

2 minute rest

200m Run (togeth...

STRENGTH

Strict Shoulder Press - 3/3/2/2/1

12 DAYS OF CHRISTMAS PARTNER'S CHALLENGE #8

"On the 8th day of Christmas Uplift gave to us"

100 Air Squats

50 Hang Clean and Jerks - 30/20kg

100 Push ups

50 Calories

100 Dumbbell Snatches - 22.5/15kg

50 Pull ups

100 Sit ups

50 Deadball Cleans 35/25kg

*All repetitions shared.

*One partner working at a time.

OLY

Build to a heavy:

2 hang Power Snatch

CHRISTMAS PARTNER'S CHALLENGE #7

"On the 7th day of Christmas Uplift gave to us"

A.M.R.A.P in 4 minutes of:

30 Air Squats (mirror)

20 Push ups (mirror)

10 Clean and Jerks - 40/30kg (mirror)

Max Deadball Cleans - 55/35kg in remaining time

4 minutes rest

A.M.R.A.P in 4 minutes of:

30 Dumbbell Snatches - 22.5/15kg (mirror)

20 Push ups (mirror)

10 Clean and Jerks - 40/30kg (mirror)

Max Deadball Cleans - 55/35kg in r...

PRACTICE

5-10 minutes

Toes to Bar Practice

Straight into

3-8 Toes to Bar

E.M.O.M - 6  minutes

12 DAYS OF PARTNER'S CHRISTMAS #6

"On the 6th day of Christmas Uplift gave to us"

Buy in: 50 Calories, 50 Dumbbell Snatches - 22.5/15kg

Then,

1 Round of Cindy

1 Clean and Jerk (each) - 70/45kg

1 rounds of Cindy

2 clean and Jerks (each)

1 round of Cindy

3 Clean and Jerks (each)

1 round of Cindy

4 Clean and Jerks (each)

Etc... Until 10 Clean and Jerks (each)

12 DAYS OF PARTNERS CHRISTMAS #5

"On the 5th day of Christmas Uplift gave to us"

A.M.R.A.P in 18 miutes of:

3 Clean and Jerks - 80/50kg

6 Pull ups

9 Air Squats

12 Calories

15 Dumbbell Snatches - 22.5/15kg

*Completed as a relay, partner #1 completes the entire round then rests as partner #2 completes their round.

STRENGTH

4 sets of:

3 Strict Shoulder Press

10 Single leg Romanian Deadlifts (each leg).

12 DAYS OF PARTNER'S CHRISTMAS WOD#4

"On the 4th day of Christmas Uplift gave to us"

6 rounds of:

1 Clean and Jerk (each)

20 Pull ups

40 Air Squats

60 Calories

*Clean and Jerk @ 75% of best.

OLY

E.M.O.M -12 minutes

Odds: 3 Back Squats

Evens: 1 Front Squat

*All sets @ 75% of your back squat

12 DAYS OF PARTNER'S CHRISTMAS

"On the 3rd day of Christmas Uplift gave to us"

4 rounds for reps of:

1 minute: Clean and Jerks - 40/30kg (break between)

1 minute: Air Squats (together)

1 minute: Pull ups (break between)

1 minute: Rest

STRENGTH

5 sets of:

8 Single Arm Dumbbell Bench Press

8 One Arm Rows 

"12 DAYS OF PARTNER'S CHRISTMAS"

"On the second day of Christmas Uplift gave to us"

A.M.R.A.P in 20 minutes of:

6 Clean and Jerks - 50/35kg

10 Air Squats

6 Clean and Jerks

20 Air Squats

6 Clean and Jerks

30 Air Sqauts

6 Clean and Jerks

40 Air Squats

etc, increasing the Air Squats by 10 reps each round until time cap.

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