Workout of the Day
“12 days of Christmas”

for time
(1 then 2,1 then 3,2,1 and so on until you complete movement 12,11,10,9,8…1)

1 jumping goblet squat
2 jumping alternating goblet lunge
3 goblet squats
4 goblet lunges
5 push-ups
6 one arm alternating devil press
7 burpees
8 alternating dumbbell cleans
9 sit-ups with a dumbbell
10 drag rope double unders
11 one arm dumbbell thruster
12 one arm overhead walking lunge

Today’s workout takes a bit of thinking to get through but once you settle in to this rep scheme it should make sense! You’ll need one dumbbell, an ab mat and a drag rope. You’ll be working through a lot of different movements with the dumbbell so make sure to choose one you are comfortable with. Feel free to leave the weight out of any movement that you can if that makes more sense for you. You’ll start the workout with one jumping squat holding your dumbbell, then two jumping lunges holding your dumbbell and then back to the one jumping squat. The next round will start with three goblet squats and then back down the line to the two rep and one rep movements. You’ll continue this way until you get to twelve overhead walking lunges and then work your way all the way back down to your last jumping goblet squat to complete the workout. Your score for this workout will be the time it takes you to complete all the work! Happy Holidays! Enjoy a few days off and we’ll see you back at the gym on Monday!

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 70/50 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you don’t have a jumprope switch those out for mountain climbers. Other than that you can do the workout as written! Your score for this workout will be the time it takes you to complete all the work. Happy Holidays! Enjoy a few days off and we’ll see you back at the gym on Monday! See you on the leaderboard!