*This "12 Days of Christmas" workout seems to be a crowd favorite...as requested by several of my Y members, we're rolling it out again tonight (with lots of new exercises). Take this workout model with you on vacation this summer, plug any exercises into the pattern (no equipment necessary), and, guaranteed, you'll give yourself one heck of a tough workout.
INDOOR WARM-UP:
Tabata (8 Rounds of 20 sec. ON/ 10 sec. OFF):
*2 x through rounds of: 1) Jack, 2) Plank Jack, 3) DB Sumo Jack, 4) Plank Row
------>outside to field just south of pavilion
“12 DAYS of CHRISTMAS” (w/ set of heavy DBs)
Rnd. 1: 100m Sprint (long length of field and back)
Rnd. 2: Rnd. 1 + 2 x Atomic Man Maker
Rnd. 3: Rnd. 2 + 3 x Dive Bomber
Rnd. 4: Rnd. 3 + 4 ea. leg x Pistol (mod: toe down s-l sq.)
Rnd. 5: Rnd. 4 + 5 x Sumo Deadlift High Pull
Rnd. 6: Rnd. 5 + 6 x Double-Arm Power Snatch
Rnd. 7: Rnd. 6 + 7 x Thruster
Rnd. 8: Rnd 7 + 8 x Burpee
Rnd. 9: Rnd. 8 + 9 x Lateral High Hurdle Jump/ Step over DB (challenge: R and L = 1)
Rnd. 10: Rnd. 9 + 10 lengths of 10m Shuttle Run (1/2 of short length of field; 2 grps opp ends)
Rnd. 11: Rnd. 10 + 11 x X-Body Push-Up
Rnd. 12: Rnd. 11 + 12 x DB Squat Clean
....and a partridge in a pear tree!!
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