Monday Dec 18 - Sunday Dec 24, 2023

Monday Dec 18

 

Part A

 

6 x 400m Row Sprints – with a partner for approx. 1:1 work:rest

 

Part B

 

12 Days of Christmas, Day 8

 

Cindy

 

AMRAP 20 min

 

5 Pull-Ups

10 Push Ups

15 Air Squats

 

Tuesday Dec 19

 

Part A

 

4 Rounds

 

10 DB Box Step-Ups

15 Seated Dumbbell Calf Raise

1 min rest btwn rounds

 

Part B

 

4 sets

50 Double Unders

10 Burpee Pull Ups

50 Double Unders

3 Burpee Bar Muscle Ups (modify to 6 burpee with strict push ups)

rest 3:00 between sets

 

Wednesday Dec 20

 

Part A

 

3 sets of 45-60 Second Dead hang

Rest 1:00 between sets

3 sets of 8-10 negative pull-ups 

Rest 1:00 between sets

3 sets of 5-7 unassisted pull-ups

Rest 30-seconds between sets

 

Part B

 

12 Days of Christmas Day 9

 

Bear Complex

 

Rest as needed between rounds

Complete 7 rounds for max load

1 Round = 7 unbroken (can’t take hands off bar) sets of:

 

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

 

Thursday Dec 21

 

Part A

 

3 Rounds

 

12 Double DB Prone Row

12 Inverted Skull Crusher 

-Rest 2 min b/t rounds-

 

Part B

 

500m Row for time

 

Part C

 

Death By Shuttle Run

1 shuttle run = 25ft down and back

Add one shuttle (down and back) each minute until you fail to complete within the minute

 

Friday Dec 22

 

12 Days of Christmas Day 10

 

Barbara Ann

 

5 rounds

20 HSPU

30 Deadlift (135/95)

40 Sit Ups

50 Double Unders

3 min rest between rounds

 

Saturday Dec 23

 

Part A

 

Accumulate 45 Strict hand Release Push Ups

At the top of every minute do 5 burpees

(start with Burpees)

 

Part B

 

12 Days of Christmas Day 11

Open gyms today only. No scheduled classes

 

FRAN!!

 

21-15-9 rep rounds for time

Thrusters (95/65)

Pull Ups

 

Sunday Dec 24

Open gyms today.  4 times available.  Please be sure to sign up so we can maintain safe numbers in each available time slot.

 

12 Days of Christmas Day 12

 

Like the song – start with 1, then do 2 and 1, then 3, 2 and 1 etc.

 

1 – SDLHP{ (75/55)

2 – Thrusters (75/55)

3 – Push Press (75/55)

4 – Power Cleans (75/55)

5 – Snatch (75/55)

6 – KBS (53/35)

7 – Pull Ups

8 – Knees to Elbows

9 – Box Jumps (20/16)

10 – Double Unders

11 – Burpees

12 – OH Walking Lunges (45/25# plate)