MONDAY, DECEMBER 17th
A.
For 10 minutes, alternate movements every minute on the minute for quality:
1-5 Ring Muscle-ups OR 3-5 Ring Progressions OR 5-10 Ring Dips
10 Slow RNF Reverse DB Suitcase Style Lunges (5 per)
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
10 Renegade Rows (55/35 lbs)
20 V-Ups
*Renegade Rows = Push-Up, Row Left, Push-Up, Row Right
TUESDAY, DECEMBER 18th
A.
In 15 minutes, complete 1 Snatch approx every minute or 90seconds, building up to a Moderate - Heavy Load
B.
Option 1:
For Time:
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
Option 2:
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Pull-ups
WEDNESDAY, DECEMBER 18th
A.
In 10 minutes, complete 2 Front Squats every minute:
*Build to a heavy weight in warm-up, then sustain same weight for all 10 sets (70-85%)
B.
With a team of 3, complete as many rounds as possible in 25 minutes:
12/9 Calorie Bike
6 Burpees Over Wreckbag
100 Meter Wreck Bag Run (50/35)
Partners complete full rounds before switching
THURSDAY, DECEMBER 20th
A.
In 10 minutes, work through 5-8 sets, building to a Moderate Set of 3 reps
Sumo Deadlift
B.
Every 4 minutes, complete the following as fast as possible for 4 Rounds:
100′ Walking Lunge
15 Deadlifts (155/105)
15/12 Calorie Ski
FRIDAY, DECEMBER 21st
Open Gym 5am-6pm, No Scheduled Classes...come and complete on your schedule
"12 Days of Christmas"
1 Hang Squat Clean 165lb/110
2 Burpee Box Get Over 40/30" (can use hands)
3 Bar Muscle-Up (Strict Pull-up/ Jumping Pull-up)
4 Dball Clean 100/70
5 Shuttle Run (5x25 feet)
6 Burpees
7 Toes-to-Bar
8 GHD Sit Up
9 Wall Ball 30/20
10 Push Jerk 165lb/110
11 Strict HSPU
12 Thruster 165lb/110
SATURDAY, DECEMBER 22nd
Open Gym 8am-11am
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Bike
10-8-6-4-2: Back Squat (185/125lbs)