12.24.14 Training Session (2), Benchmark

Workout 1
“12-Day of Primal Christmas”
Perform like the song (1, 2-1, 3-2-1, 4-3-2-1, etc.)
1x 200m Run 
2x Deadlift, AHAP 
3x Strict Pull-ups, any grip 
4x HSPUs or Strict Push-ups @ 3030 tempo 
5x Tuck Jumps
6x Ball Slams 
7x Burpees 
8x DB Thrusters 
9x Split Jumps (each leg) 
10x KBS 
11x Strict Toes-to-Bar 
12x (6 each) TGUs
for time
Then:
Cool Down
 
Workout 2
“12-Day of Primal Christmas”
Perform like the song (1, 2-1, 3-2-1, 4-3-2-1, etc.)
1x 200m Run 
2x Stones-to-Shoulder
3x Strict HSPUs 
4x Strict Pull-ups
5x Tuck Jumps
6x Ball Slams, AHAP
7x Burpee/Box Jumps @ 30/20″ 
8x Kipping Toe-to-Bar 
9x Split Jumps (each leg)
10x Deadlifts, AHAP
11x DB Thrusters, AHAP
12x KBS, AHAP
for time
Then:
Cool Down
 
Coach’s Comments
I am filled with many blessings and appreciate each and every person who calls this gym home. We are a amazing group of people, brought together in the name of self-love and self-improvement. There is no better way to live than to live with the desire to be better all the time and to support those efforts with sound practices outside the gym 24/7. 
 
Truly we are stronger as a unit than as individuals. Community serves as a foundation; a reminder that we belong to something bigger than ourselves. And we live our lives to uphold the values we have come to believe in. GP has evolved immensely over the past eight years. But one thing that is and always will remain is the standard we have created, not only for ourselves and the product we deliver, but for you guys, the people who carry this project on their shoulders and represent this brand. You guys are F’ing amazing. 
 
I knew we could get here. I knew this was possible. But never could I have anticipated such an outstanding community of people. The serendipitous nature of how people come together has always fascinated me. But as I always say, like attracts like. So if you live your life a certain way, have strong values, prioritize self-preservation and excellence, then those are the kinds of people you will attract into your life. That is how communities start. 
 
So thank you; all of you. I am honored and humbled to be the man driving this vision and this community. It’s special, as are all of you. 
 
Photos
Ashley fighting through the KBS.

Ashley fighting through the KBS. At this point you’re ready for the workout to be over.

You only have to do two at a time, so make them count and go as heavy as possible.

You only have to do two at a time, so make them count and go as heavy as possible.

The top of the mountain. 12x TGU. Erin showing control and focus.

The top of the mountain. 12x TGU. Erin showing control and focus.