“The 12 Days of Christmas”
1. Wall Ball 10/6kg
2. Pull-ups
3. Shuttle Run 20m
4. Overhead Lunge Steps 20/15kg
5. Shoulder to Overhead 50/35kg
6. Burpees (over the bar)
7. T2B
8. Deadlift 50/35kg
9. Kettlebell Swings 24/16kg
10. Overhead Squats 50/35kg
11. Double-unders (x 10)
12. Thrusters 50/35kg
*This workout is performed as per the song “The 12 Days of Christmas”, so it’s 1, then 2,1, then 3,2,1 then 4,3,2,1 etc. This is our last full day of training before Christmas so come in and cheer on your mates!

EMOM x 24:
1. Row 30 sec.
2. Plank 10kg 30 sec.
3. Shuttle Run 30 sec.
4. Plank 10kg 30 sec.
*Your score is the total of the metres rowed and run throughout the workout.
*Don’t worry if this looks a bit easy – the 12 Days of Christmas workout is on Wednesday!

EMOM x 20:
Pull-up, Push-up, Squat
*Choose from:
1-2-3
2-4-6
3-6-9
4-8-12
5-10-15 etc.
After 20 min. add 1 rep to each movement per minute until you fail.

A. Back Squat 5-5-5-5-5

B. Every minute for as long as possible:
Odd minutes: Wall Ball
Even minutes: Rest/Burpees
*Choose your target number of Wall Ball eg. 30, this means that you must get 30 wall balls in the odd minutes or pay a burpee penalty equal to the difference if there is a deficit in the even minutes.

Seven rounds for time of:
7 Deadlift
20 Lateral Jumps (over barbell)
Run 200m
*Rest 2 min. between rounds.

A. Overhead Squat
5-5-5-5-5

B. AMRAP in 10 min:
7 Power Snatch 40/30kg
7 Snatch Balance 40/30kg
7 Overhead Squat 40/30kg

*Thanks to everyone who joined in with the festivities over the weekend. We hope you all had a great time!

Five rounds for reps:
1 min. Kettlebell Swings 24/16kg
1 min. Burpees
1 min. 10m Shuttle Run
1 min. Rest

*Reminder: Please be at the Coolum water park at 9:30am for a 10:00am start. The evening Christmas party starts at 6:30pm at Your Place.

7:00am (1 session only this morning)
“Cindy”
AMRAP in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats
*Gym record = 29 rounds.