Calf Pumps

Bird-dogs, W/walk holds

HS holds, pulses & lowers

Wall squats, KB deadlift and swings

Demonstration of movements

 

 

Movement warm-up

 

·    Muscle-ups/wall-walks

·    Kettle-bell movements

·    Box Jump-overs

·   Overhead lunge steps

 

WOD

12 Days of Christmas #1

 

40-minute CAP

 

1.     Muscle-up/Wall-walk

2.     Push-ups

3.     Wall-balls

4.     Goblet Squats (RX 24/16 kg)

5.     Handstand Push-ups

6.     Kettlebell Snatches (RX 24/16 kg)

7.     Box Jump-overs (RX 24”/20”)

8.     Kettlebell Overhead Lunge Steps

9.     Sit-ups OR GHD’s

10.  Double-unders

11.  Med-ball Cleans

12.  Pistols or Air Squats

 

RX+ start at 12 and work backwards OR increase weights/height