Dec. 24th, Christmas Eve – 8:00am, 9:00am & 12:00pm Dec. 25th, Christmas Day – Closed 12 Days of Christmas For Time: 1 Sumo Deadlift High Pull 95/65 2 Thrusters 95/65 3 Push Press 95/65 4 Power Snatches 95/65 5 Power Cleans 95/65 6 Kettlebell Swings 53/35 7 Pull Ups 8 Knees to Elbows 9 Box…
Dec. 24th, Christmas Eve – 8:00am, 9:00am & 12:00pm Dec. 25th, Christmas Day – Closed AMRAP 10 8 Pullups/C2B/Bands/rings 10 Burpees 250m Row/ski/run or 50Dus/100s Rest 5min 18min. EMOM: Min. 1) 12/9 Cal Bike. max :30 Min. 2) 12 TTB/Knees raises/Reverse Min. 3) Front Squat (off the ground) Rounds 1,2,3 are 5 Front Squats Rounds…
General warm up Then.. Press complex: Power clean + strict Press + 2 push Press + 3 push jerks Then.., For Time: 60/50 Cal Row 60 Kettlebell Swings 53/35 50/40 Cal Row 50 Ab Mat Sit-Ups 40/30 Cal Row 40 Ball Slams 30/20 30/25 Cal Row 30 Wallballs 20/14 20/15 Cal Row 20 Box Jump…
2:00 machine – 20 jumping jacks 5 Air squats 20 Jj 5 inch worm x2 Then…, 6 Rounds 12 Single Arm Dumbbell Cleans 50/35 12 Alt v ups/GHD -At 10:00- 6 Rounds 9 Single Arm Dumbbell Snatch 50/35 12/9 Calorie *You can use the same arm for the entire set if desired, or switch arms…
5 rds 500m row 10 burpees 10 deadlifts 205/1352 10 abmat sit-ups weighted 10 double db hang snatch Rest 3min
For time: 35min. Cap 100 Air Squats 90 Calories 80 Push-ups 70 Calories 60 DB Push Press 50/35s or 95/65lb Bar 50 Calories 40 Sit-Ups GHDRX+ 30 Calories 20 DB Burpee Deadlifts 70/50s 10 Calories *you can pick whatever you want to use for the calories ????
AMRAP 15 – alt 1:1 10 db alt box step ups 50/35’s 10/7 cal 10 plate g to oh 45/25 10 burpees onto plate 45# Rest 5 minutes AMRAP 15 (one working at a time) 15 hang squat cleans 30 db renegade rows 45 abmat sit-ups
5:09 clock 8 Alt lizard 10 Air squats 20 Flutter kicks Then.., For Time: 70/50 Cal 50 AbMat Sit-Ups 30 Alt Sandbag/Dball Over The Shoulder 100/70 50 AbMat Sit-Ups 70/50 Cal sc: KB Cleans 70/53 Then.., 50 Deadlifts 225/155
EMOM x 20min. Min. 1) Max Glute Bridge DB Floor Press 50/35 Min. 2) Max Chin-Ups (underhand grip) or pull-ups. banded. Min. 3) Max Double Unders Min. 4) Rest Then.., 4 Sets Bench Dips. weighted./ feet elevated 15 reps = (1 half rep + 1 full rep) Superset 20 Barbell reverse curl
2 Rounds 20 Alt BW RDL 30 Flutter kicks 5 Inch worms then., with a partner…. 30 Rounds (15 Each) “I go, you go style” 6 Cal Assault Bike 6 Wall Balls 20/14. 30/20 6 Alt. DB Snatches 70/50lb 6 Toes to bar You must complete a full round before your partner goes. Scale 4…
