Yancy Camp Workout 555

12 Days of Christmas (It’s back as requested!)

Exact same words (with a twist as the end) I provided last year around this time:
As promised, this is going to be a big workout and you should definitely round up some friends to do it with you. Since we’re close to Christmas, I’m going to throw in a 12 Days of Christmas spin on this one. Rock-n-roll team and please let me know on social how this one went. Would love to see pics and/or videos on social. Get a group together and enjoy this one! Last year I let you choose your weight. This year you can do the same (and modify as necessary) and I’m also going to designate weight for anyone who wants to turn this in to a competition (post your pics/time on instagram and tag @yancyculp and @yancycampofficial)

Knock this one out just like you sing the song – 12 Days of Christmas:
1 – 400m run (on treadmill in miles – .25)
2 – Thrusters (men 50lb & women 35lb)
3 – One arm dumbbell snatch (3 each side – men 50lb & women 35lb)
4 – One leg burpees (switching legs each rep. 4 total – 2 each leg)
5 – Pull ups (modification – heavy lat pulldowns or assisted pull ups / no modification if you’re competing for time)
6 – Plank w/hip circles
7 – Sumo squat jump w/press (see video in library / men 50lb & women 35lb)
8 – Push ups
9 – Sumo jumping jacks
10- Split squat jumps
11- Seated deep lean press (seated, leaning back supporting upper body weight with your core, and holding dumbbell horizontal in both hands – press weight up then lower = 1 rep)
12- Burpee to broad jump

*This one is designed to be able to be accomplished easier in a gym but can definitely be done outside on a 400m track. I designed it to where all the lifting can be accomplished with one dumbbell (if competing for time – men 50lb & women 35lb).
*Use the honor system and don’t cheat your reps.
*Shoot me a message if you have any questions about how to complete the workout following the 12 Days of Christmas model. Enjoy!

If you’re unfamiliar with how to the 12 Days of Christmas works, here’s the entire lay out it:
400m run x 1
Thrusters x 2
400m run x 1
One arm dumbbell snatch x 3 each side
Thrusters x 2
400m run x 1
One leg burpees x 4
One arm dumbbell snatch x 3 each side
Thrusters x 2
400m run x 1
Pull-ups x 5
One leg burpees x 4
One arm dumbbell snatch x 3 each side
Thrusters x 2
400m run x 1
Plank w/hip circles x 6
Pull-ups x 5
One leg burpees x 4
One arm dumbbell snatch x 3 each side
Thrusters x 2
400m run x 1
Sumo squat jump w/press x 7
Plank w/hip circles x 6
Pull-ups x 5
One leg burpees x 4
One arm dumbbell snatch x 3 each side
Thrusters x 2
400m run x 1
Push-up x 8
Sumo squat jump w/press x 7
Plank w/hip circles x 6
Pull-ups x 5
One leg burpees x 4
One arm dumbbell snatch x 3 each side
Thrusters x 2
400m run x 1
Sumo jumping jacks x 9
Push-up x 8
Sumo squat jump w/press x 7
Plank w/hip circles x 6
Pull-ups x 5
One leg burpees x 4
One arm dumbbell snatch x 3 each side
Thrusters x 2
400m run x 1
Split squat jumps x 10
Sumo jumping jacks x 9
Push-up x 8
Sumo squat jump w/press x 7
Plank w/hip circles x 6
Pull-ups x 5
One leg burpees x 4
One arm dumbbell snatch x 3 each side
Thrusters x 2
400m run x 1
Seated deep lean press x 11
Split squat jumps x 10
Sumo jumping jacks x 9
Push-up x 8
Sumo squat jump w/press x 7
Plank w/hip circles x 6
Pull-ups x 5
One leg burpees x 4
One arm dumbbell snatch x 3 each side
Thrusters x 2
400m run x 1
Burpee to broad jump x 12
Seated deep lean press x 11
Split squat jumps x 10
Sumo jumping jacks x 9
Push-up x 8
Sumo squat jump w/press x 7
Plank w/hip circles x 6
Pull-ups x 5
One leg burpees x 4
One arm dumbbell snatch x 3 each side
Thrusters x 2
400m run x 1