The Twelve Days of Christmas Challenge is your chance to earn a little bit of Christmas spending cash and contribute to the gym's new equipment fund.  Each participant buys into the challenge pot and then tries to get the best time in the Twelve Days of Christmas final workout to earn the pot.  It's a 50-50 split between the winner (one man, one woman) of the Challenge and the gym's new equipment fund.

The first day of Christmas is December 6th, and the Challenge continues each day we workout up until the 21st.  Then, on the 22nd, you get your chance to get the best time in the full workout.  The full workout is one round of all the exercises in the order specified, with the reps corresponding to the respective day of Christmas.  The circuit will be set up for you and it's your responsibility to complete each station and transition as quickly as possible.

1. Dec. 6th - rope climb
2. Dec. 7th - deadlift
3. Dec. 8th - overhead squat
4. Dec. 10th - bike
5. Dec. 11th - dead hang pull-up
6. Dec. 13th - push press
7. Dec. 14th - med ball clean
8. Dec. 15th - row
9. Dec. 17th - box jump
10. Dec. 18th - wall ball
11. Dec. 20th - double-under
12. Dec. 21st - burpee
13. Dec. 22nd - full workout

Buy-in is $12, payable on or before the twelfth day of Christmas.

On the days leading up to the full workout, you do the exercise for that day before the workout starts, during your warm-up, during post-workout time or after the hour is over.  This is your opportunity to make sure you have good technique and can accomplish the task per the standards.  On the first day of Christmas, you perform (or attempt to perform) the first exercise.  On the second day of Christmas, you perform the second exercise, and so on.  The standards are explained below.  Each movement will be judged by Paul.  If a movement does not meet the standard, you will be instructed to do it again until the standard is met for the required number of reps.  No arguments and no excuses.

Men's:

1. Rope climb (touch clamp) x1
2. Deadlift (200#) x2
3. Overhead squat (65#) x3
4. Bike x0.4 mile
5. Dead hang pull-up (no kipping, full extension, chin over bar) x5
6. Push press (115#) x6
7. Medicine ball clean (20#) x7
8. Row x800m
9. Box jump (36") x9
10. Wall ball (20# / 10') x10
11. Double-under x11
12. Burpee x12

Women's:

1. Rope climb (3/4) x1
2. Deadlift (150#) x2
3. Overhead squat (45#) x3
4. Bike x0.4 mile
5. Dead hang pull-up (no kipping, full extension, chin over bar) x5
6. Push press (75#) x6
7. Medicine ball clean (10#) x7
8. Row x800m
9. Box jump (18") x9
10. Wall ball (10# / 10') x10
11. Double-under x11
12. Burpee x12

Standards:

• Rope climb:  Start out seated on the floor.  Climb using hands and feet to top of rope.  One hand must touch clamp at top of rope.  Must hold on to rope until feet touch the floor on descent.
  
• Deadlift:  Pick up barbell using proper form.  Finish position is fully extended hips and knees with shoulder behind the bar.  Must lower weight to ground with hands on bar.  Pick it up again, and return bar to ground with hands on bar.
  
• Overhead squat:  Barbell will be on the rack.  Remove barbell from the rack by placing it in a high bar back squat position.  Adjust hands to OHS position, then press (push press or push jerk or jerk) the bar into an overhead position.  Squat to depth (crease of hip below knee).  Return to standing position.  Repeat squat two times.  Dump weight safely to ground.
  
• Bike:  Ride white Airdyne until the meter reads 0.4 mile.
  
• Dead hang pull-up:  Grasp bar with both hands with feet completely clear of the ground.  Using no body motion at all, pull body up until chin clears the horizontal plane created by the bar.  Hands may come free of the bar at any time, but the pull-up movement must start with full extension of the arms.
  
• Push press:  Barbell will be on the rack.  Remove bar from rack and execute push press to full lock-out position overhead with ears clearly in front of the upper arm.  Return to start position (bar must touch collarbone.
  
• Medicine ball clean:  Start with medicine ball on the ground with the lacing oriented upward.  Use proper med ball clean technique to bring ball to chest.  The movement must include a full squat to full hip extension with arms straight, then down to full squat while receiving ball at the chest.  Movement finishes by standing to full hip extension with ball at the chest.
  
• Row:  Row 800m with monitor counting down to zero before getting off the machine.
  
• Box jump:  From a standing position next to the box, jump and land on top of the box with both heels solidly on top of the box.  Hips must fully extend during the movement and the hips must travel at least as high as when standing on the box.  Return to the floor by jumping or stepping off.
  
• Wall ball:  Pick up the ball and bring it to the chest.  Execute a full squat with the ball at the chest and launch the ball upward when the hip is fully extended.  The ball must clearly hit the target.  If the target is missed in any direction (too high, too low, too wide), the rep does not count.  Ball must be caught after each rep. 
  
• Double-under:  Use any rope.  Rope must pass clearly under the feet twice for the rep to count.
  
• Burpee:  Start in standing position.  Use any method to lower body to ground.  Chest (nipple line) and thighs must contact the ground.  Return to upright position, executing a jump with feet clearly off the ground and hips fully extended.  Hands must come together with an audible clap with arms fully extended overhead.  Ears must be visible in front of the upper arms.