We got a great note from SSG Steven Hall with a workout he designed called “The Twelve Days of Christmas.” You have to complete it in one day, so do it in the next few days and let us know how you did. Better yet, send a photo of the crew you completed the workout with, and we’ll post it to our Military Athlete Facebook page. Good luck, and Merry Christmas!
Before this workout determine your working weight to complete a set of the number of reps for the following exercises.
12 –Dumbbell Swings (or Kettle bell)
11 – Double Under (Jump Rope with Bodyweight or Body Armor)
10 – Turkish get ups (Dumbbell or Kettle bell)
9 – Loaded box jumps (with Body Armor 20”-30” Box)
8 – Half leg blasters (10x Air Squats + 10x Lunges 5/side + 10x Jumping Lunges 5/side + 5x Jump Squats)
7 – Clean and Presses (Barbell or Kettle bells)
6 – Chins NO KIPPING (Strict dead hangs. no chicken necking. no bullshit)
5 – Curtis Ps (Hang Squat Clean + RS-Lunge + LS-Lunge + Push Press) Barbell or Kettle bells
4 – Leg Blasters (20x air squats + 20x in-place lunges 10/side+ 20x jumping lunges 10/side + 10x squat jumps)
3 – Front Squats (push press or bodybuilder grip) Barbell or Kettle bells
2 – Scotty Bobs(Push up + Row right, push up + row left) Dumbbells
Each “Day” = 1 Round.
At the end of every round find another plate on the ground in your gym and rack it on a weight tree because hey, it’s Christmas. Enjoy! –Sergeant Hall (Gaziantep Turkey)
Warm up throwing Medicine Balls for ten minutes.
and then…
The Twelve Days of Christmas workout 2014:
On the 1st day of Christmas
my Sergeant sent to me:
Another plate on a weight tree
On the 2nd day of Christmas
my Sergeant sent to me:
2 – Scotty Bobs
and another plate on a weight tree
On the 3rd day of Christmas
my Sergeant sent to me:
3 – Front Squats
2 – Scotty Bobs
and another plate on a weight tree
On the 4th day of Christmas
my Sergeant sent to me:
4 – Leg Blasters
3 – Front Squats
2 – Scotty Bobs
and another plate on a weight tree
On the 5th day of Christmas
my Sergeant sent to me:
5 – Curtis Ps
4 – Leg Blasters
3 – Front Squats
2 – Scotty Bobs
and another plate on a weight tree
On the 6th day of Christmas
my Sergeant sent to me:
6 – Chins NO KIPPING
5 – Curtis Ps
4 – Leg Blasters
3 – Front Squats
2 – Scotty Bobs
and another plate on a weight tree
On the 7th day of Christmas
my Sergeant sent to me:
7 – Clean and Presses
6 – Chins NO KIPPING
5 – Curtis Ps
4 – Leg Blasters
3 – Front Squats
2 – Scotty Bobs
and another plate on a weight tree
On the 8th day of Christmas
my Sergeant sent to me:
8 – Half Leg Blasters
7 – Clean and Presses
6 – Chins NO KIPPING
5 – Curtis Ps
4 – Leg Blasters
3 – Front Squats
2 – Scotty Bobs
and another plate on a weight tree
On the 9th day of Christmas
my Sergeant sent to me:
9 – Loaded box jumps
8 – Half Leg Blasters
7 – Clean and Presses
6 – Chins NO KIPPING
5 – Curtis Ps
4 – Leg Blasters
3 – Front Squats
2 – Scotty Bobs
and another plate on a weight tree
On the10th day of Christmas
my Sergeant sent to me:
10 – Turkish get ups
9 – Loaded box jumps
8 – Half Leg Blasters
7 – Clean and Presses
6 – Chins NO KIPPING
5 – Curtis Ps
4 – Leg Blasters
3 – Front Squats
2 – Scotty Bobs
and another plate on a weight tree
On the 11th day of Christmas
my Sergeant sent to me:
11 – Double Under
10 – Turkish get ups
9 – Loaded box jumps
8 – Half Leg Blasters
7 – Clean and Presses
6 – Chins NO KIPPING
5 – Curtis Ps
4 – Leg Blasters
3 – Front Squats
2 – Scotty Bobs
and another plate on a weight tree
On the 12th day of Christmas
my Sergeant sent to me:
12 – Dumb bells Swinging
11 – Double Under
10 – Turkish get ups
9 – Loaded box jumps
8 – Half Leg Blasters
7 – Clean and Presses
6 – Chins NO KIPPING
5 – Curtis Ps
4 – Leg Blasters
3 – Front Squats
2 – Scotty Bobs
and another plate on a weight tree