12 Days of Momentum Christmas

The final 12 days of Momentum Christmas is finally with us. We have a treat in store for all you kind and merry folk, no we ain’t going to ban Josh and his xmas jokes from the gym, but we should. We have a little programming Christmas cracker for you coming up. We have gone out and asked your coaches to design the 12 sessions of Momentum Christmas. Each coach has designed a specific workout which they feel you guys might (I use the word might with tongue in cheek) enjoy. We have asked the coaches to design for specific training days so you can all maintain a good balanced program, but asked for a bit of fun, a twist and their own unique personal touch. You’ll find in the notes on one of the days the classic CF phrase “Pick a pace and shit this for the whole 8 minutes.” Can you guess which coach designed which day? If anyone can guess who designed all the workouts we’ll have a dig around the mighty Momentum box for a special Christmas treat.

As with all our training folk let’s get the basics correct in everything we do:

Warm up well for the workout.

Make sure you understand all the movements.

Form always comes before weight please.

Scale the workouts to suit your level and goals – ask your coach for scales.

Have fun, enjoy yourself and work hard for that Christmas pudding.

Monday 12th

Squats ‘n’ pull

Warm up x3

Wall squats 5

Goblet squats 10

Air squats 15

Hanging shrugs 10

Ring rows 10

A. Back Squat: E2MO2M

2x 5/3/1 or 7/5/3 (6 sets)

B. Pull ups /Negatives: wide grip/ normal grip: E2MO2M

4x ME rest as needed

C. BB Bent over Row: E90sec

3×8-10 + DB Row:3 x8-12

Partner WOD: Y.G.I.G

Cash in & out x30 HSPU (split anyhow / Scaled as needed)

Then; 6 rounds each @ Medium weight

Deadlift x3

Power Clean x3

Thruster x3

Complete all reps before your partner goes.

18 min cap

Tuesday 13th

Olympic – Snatch

Warm Up:

Aim is to warm up shoulders and drill quick drop into a squat which ties to talk snatches in A).

Scap press ups

Hanging shrugs

Dislocates

Inlocates

Air squat

OH squat

Snatch balance

Sots press

x10 each

2×8 (10-15mins)

Tall high pull

Tall muscle snatch

High hang power snatch

OHS

Snatch balance

High hang snatch

Hang snatch

Snatch

A. 5mins EMOM

Tall snatch x3 light

Focus is on driving with shoulder without the bend in the knee

B. 12min E2MOM

C/P-High Hang Snatch + Hang Snatch 2+2

F- High Hang Power Snatch +Hang Power Snatch 2+2

C. Every 90sec x6 9mins

Power snatch + snatch balance + OHS

80% of B

D. 8mins WOD

In partners 30:30 work:rest for max reps

Even minute: KB snatch

Odd minute: DUs

Wednesday 14th

Breathing

 Warm up 3 rounds (10mins)

10x Wall squats

10x Wall ball squeezing squats

10x Band pull apart

10x Ring rows

10x Alt lunges

10x Press up walkouts

TEAM CHIPPER  in 2s- set yourself up and get ready to roll.

Each partner must complete there number of reps before moving on to next exercise you must work in a YGIG format and no one is allowed to do more reps then there partner on any exercise.

110 Wall Balls 9/7kg

100x Cals on the Rower or Bike

90x Push ups

80x DUs /160 singles

70x Sit ups

60x Box Jumps step down

50x Burpees

40x Pull ups / Ring rows

30x Thrusters 45/30kg

20x TTB / K2E / V Sits

10x 200mtr runs really style

Thursday 15th

Gymnastics

Friday 16th

Deadlift ‘n’ push

Warm up = 10 DLs and 10 bench with empty bar.

8 DLs and 8 bench light. .

6 DLs and 6 bench a little heavier

4 bench and 4 DLs nearly at working weight.

A1. Deadlift / 3×15 / 2011 :60

A2. Bench / 3×15 / 3010 :60

B1. Chin ups / 3×6 / 3111 :30

B2. Reverse bicep curl EZ or BB / 3×12 / 3010 :30

B3. Incline or standing DB hammer curl / 3×25 / 2010 :90

Teams of 3.

3 rounds each. Partner 2 starts when partner 1 gets on the rower etc

C1. 50m farmer’s walk

C2. 50 double unders (or 30 if can’t do unbroken)

C3. 500m row (or 300m for smaller people)

Saturday 17th

Olympic – Clean

Warm up for workout.

20 min EMOM @70% Power Clean

Min 0-5 (10)

2 x Power Clean

Min 5-10 (20)

2 x Hang Clean

Min 10-15 (30)

2 x Clean

Min 15-20 (35)

3-5 x FS

5 Rounds of:

5 x db / Kb Thrusters (medium / heavy)

5 x Burpee

Repeat on the 5 min for 3 rounds.

* WOD notes. The idea here is we want to challenge our selves here. We have a short work period (hopefully sub 2 min 30) to allow us to rest and then go again. We need to select a weigh t here that allows us to move quickly without slacking and choosing light to make it easy. This is one of those workouts that looks nice on paper. If it feels nice please make a note to self to take a note from Britney spears and “work bitch”

Sunday 18th

Breathing

Warm up -10mins

Walking lunges

Bear crawls

Caterpillars

Spiderman crawls

Teams of 2 YGIG rounds. Split the class into 3 groups all starting in different PARTS

PART I
10min AMRAP of:
15 Cal AirFit
15 RKBS – medium

Rest 6min

PART II
10min AMRAP of:
10 Deadlifts – medium
250m Row

Rest 6min

PART III 10min AMRAP of:
10 Wall Balls 9/7kg
10 TTB/ K2E/ V sits
10 Burpees

Monday 19th

Squat ‘n’ pull

Warm up is a 1&2

10 min + 10 min teaching

A1: FFE Split Squat 3 x 6-8el @ 3010

A2: Bent Over Reverse Flye 3 x 6-8 @ 3010

15min + 10 min teaching

B1: BB Back Squat 3-4 x 2-4 @ 3010 :90

B2: BB Penally Row 3-4 x 2-4 @ 3010 :90

8 min AMRAP

9 Kb Swing (heavy)

7 BJ Step Down

5 Burpee

Workout Aims* Today we see here some A’s that will be used to warm up the body into the b’s. Our aim here is to be warm ready to go on the squats and pulls. A’s we should work back and forward until complete. B’s there are a lower number of sets although bare in mind these are working sets and NOT warm up sets!

The burner at the end is a time to get a sweat on. Pick a pace and shit this for the whole 8 minutes. We want consistent rounds aim for 1 round a minute. If you’re feeling brave +2 reps on the exercises.

Tuesday 20th

Olympic – Clean

Warm Up

Focus on Front rack being comfortable, make sure everyone holds hook grip, even if they can’t reach position, this will help them over time. Be technical on this warm up, make sure they understand the positions they are supposed to hit, how each starting position feels and hold catch positions if people rush out of them to fast or only knee bend on powers.

2×8

Tall Muscle Clean

Hip Power Clean

Hang Power Clean

Strict Press

Push Press

Front Squat

Hip Clean

Hang Clean (10-15mins)

A. 12min E2MOM

C/P-Hip Clean+Hang Clean 2+2

F- Hip Power Clean+Hang Power Clean 2+2

If fitness cannot hit good bar connection, make sure they stick with hip power clean only, drill correct position, rather than chase the next movement badly

(5-8mins) Working Push & Split Jerk before starting EMOM, to teach and allow some to load correctly

B. 12Min E2MOM

C/P-Push Jerk+Split Jerk 2+1

F-Push Press+Push Jerk 2+1

4×8-10, @3010, DB Split Squat, 60sec rest

4×8-10, @2010, Seated DB Neutral Grip Shoulder Press, 60sec rest   (16mins)

Wednesday 21st

Breathing

Warm Up-

20 Air Squats, 10 Push Ups, 20 Alt Lunges, 10 Ring Rows   x5- (10mins)

A-MAP 5 in partners 3mins work-3mins rest

4 Rounds

Rnd 1&2

15 Wall balls

10 Rowing Cals

5 ABMat Sit Ups

Rnd 3&4

15 Russian Swings

10 Box Jumps

15 Du’s     (21mins)

B- MAP 1

8 Rounds

Rounds 1& 3& 5& 7

Burpees Over the Erg

Rounds 2& 4& 6& 8

Mountain Climbers       (8mins)

C- Midline Stability

Hollow Holds- 4x30sec work 60sec rest     (5mins)

Show all part of a hollow hold as so many try to hold full position but is terribly broken. All participants must get the best out of the position they can hold.

Thursday 22nd

Gymnastics

Friday 23rd

Deadlift ‘n’ push

Warm up = 10 RDLs empty bar and 10 shoulder pass throughs with band.

8 RDLs and 8 DB shoulder press light.

6 of each a little heavier.

4 of each close to working weight.

A1. RDLs / 4×8 / 3011: 45

A2. OHP (DBs) / 4×8 / 3010 / :45

B1. Dips / 3×6 / 3111 :30

B2. Lateral delt raises (DBs) / 3×12 / 3011 :30

B3. Press ups / 3×25 / 1010 :90

Teams of 4

3 rounds. 60 secs per station

C1. Bike

C2. Sled push

C3. Ring rows

C4. KBS

C5. Rest