Monday Dec 23
Part A
3 sets:
6 Back Squats (Heavy)
12 Double Dumbbell Front Rack Lunges (Total/in place) (Moderate)
25 Jumping Air Squats (Fast)
-Rest 2:00 to 2:30 between sets-
Part B
12 Days of Xmas – DAY 11
Fast and Heavy
21 DB Thrusters
400m row
18 DB Thrusters
400m row
15 DB Thrusters
400m row
You choose the weight. Pick a weight that’s a challenge, but light enough that you can still move fast
Tuesday Dec 24
12 Days of Xmas – DAY 12
The 12 Days of Christmas WOD
For Time, adding one movement per round:
• 1 Sumo Deadlift High-Pull (75/55 lb)
• 2 Thrusters (75/55 lb)
• 3 Push Presses (75/55 lb)
• 4 Power Cleans (75/55 lb)
• 5 Power Snatches (75/55 lb)
• 6 Kettlebell Swings (53/35 lb)
• 7 Pull-Ups
• 8 Knees-to-Elbows
• 9 Box Jumps (24/20 in)
• 10 Double-Unders
• 11 Burpees
• 12 Overhead Walking Lunges (45/25 lb Plate)
Wednesday Dec 25
Merry Christmas Everyone.
The box is closed today
Thursday Dec 26
Happy Boxing Day
Open gym today 9am-11am.
No Scheduled Classes
Part A
3-4 Rounds
12 Lying DB Hamstring Curl
-rest 30 seconds-
10 Standing Barbell Calf Raise
* Rest 1-2 minutes between rounds
Part B
7 Rounds
7 Front Squats (135/95)
14 Toes to Bar
Friday Dec 27
Part A
Every 1:00 (12:00)
Even Minute: 7 Muscle Snatch (min 0-2-4-6-8-10)
Odd Minute: 5 Snatch Balance (min 1-3-5-7-9-11)
*Use the same weight for both movements. Sets are completed unbroken (touch and go on the muscle snatch). You can build in weight or stay the same across sets. Stay light!
Part B
5 Sets
6 Deadlifts (225/155)
8 Bar Facing Burpees
10/9 Calorie Air Bike/Row
-rest 1:1 between sets-
Saturday Dec 28
Teams of 2
2000/1750m Row
200 Wall Balls (20/14)
2000/1750m Row
100 Dumbbell Box Step Ups (24/20)(2x50/35)
2000/1750m Row
Sunday Dec 29
3 rounds
400m Run (Or 15x50ft Shuttle Run)
75ft Handstand Walk (Or 6 Wall Walks)
25 GHDs (Or V-Ups)
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