* Tabata = 8 rounds of 20 seconds work/ 10 seconds rest. You will start with pull ups, do all 8 rounds before moving on to push ups, then after 8 round of push ups, do 8 rounds of air squats. Once done with 8 sets of air squats, finish with 8 sets of burpees. After your 8th set of pullups, only rest the 10 seconds before you start the 1st round of push ups. This applies for all movements. Score is lowest round per movement
Pull Ups -> jumping pull ups(with arms fully extended, pull up bar should be right at the middle of your forearm)
Push ups -> off a bench
Air Squats -> to depth
Tabata roll out –
spend 20 seconds rolling one body part, rest 10 seconds, move on to the next part. Do your whole body.
Enjoy our 12 Days WOD a couple days before Christmas!
“The 12 Days Of Barbell”
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull
This is done “12 Days of Christmas” style. This means, you start with 1 deadlift. Then you do 2 hang power cleans, then 1 deadlift. Then you do 3 front squats, 2 hang power cleans, 1 deadlift…etc until your last set starts with 12 sumo deadlift high pulls, and ends with one deadlift.
Bar weight ->as needed, but you must use the same weight for all movements
Second go around of back squats. With less sets, look to increase the weight used over the 5X5 week.
Every Minute On the Minute for 10 min – Handstand Pushups
3 reps regular HSPU
(25# on both sides of an ab mat)
3 reps with small deficit
(45# on both sides of an ab mat)
3 reps with bigger deficit
(a 45# and 25# plate stacked on top of each other, on both sides of an ab mat)
Video courtesy of CoachRX. Notice the speed difference in the kip on deficit and regular HSPUs. You want even more control at the bottom of a deficit HSPU as balance is slightly off due to the deficit.
If you can get some HSPUs, go in this progression: