Normal Schedule Monday - Thursday
Closed Friday 12.24-Sunday 12.26
Monday 12.27 back to normal
12 Days of chrisTmas Programming This week
All workouts this week are 12 Days of Christmas style and will be performed like the song.
Round 1 = Movement 1
Round 2 = Move 2 + Move 1
Round 3 = Move 3 + Move 2 + Move 1
Etc
Final round = Move 12 + Move 11 + Move 10 + etc + Move 2 + Move 1
Monday
12 Days of KettlebelLegmas
1 KB Clean Thruster
2 Goblet Forward Lunges
3 Goblet Thrusters
4 Burpees
5 KB Deadlifts
6 Jumping Lunges
7 Zombie Sit Ups
8 KB Goblet Squats
9 Russian Swings
10 Goblet Kneel to Stand
11 Jump Squats
12 Burpee to American Swings
Athletes who finish early may do front squats from the rack by feel.
Tuesday
12 Days of Pumpmas
1 Bar Muscleup
2 Strict HSPU / DB Press
3 Strict Pull Ups
4 Strict Ring Dips
5 Toes to Bar
6 Kipping HSPU
7 Kipping Pull-ups
8 Burpee Plate Hops
9 Ring Rows
100 Double Unders
11 123 Up Downs
12 Wall Walks
Wednesday
1 Snatch
2 Hang Power Snatch
3 Snatch Balance
4 Overhead Squats
5 Behind the Neck Push Press
6 Back Rack Lunges
7 Push Jerk
8 Front Squats
9 Hang Power Clean
10 Deadlifts
11 V Ups
12 Thrusters
Rx: 135/95 lbs
Thursday
Functional Bodybuilding
12 Days of Swole
:10 Chaturanga Hold
2 Renegade Rows
3 Dumbbell Push-ups
4 Double DB Hammer Curls
5 DB Push Press
6 Bentover Rows
7 Hand Release Push-ups
8 Alternating Bicep Curls
9 Behind the Neck TRICEP Extensions
10 Alternating Gorilla Rows
11 Chest to Floor Push-ups
120 second L Sit
Breathe Hard
12 Days of Cardio
1 Burpee Star Jump
20 Alternating High Knees
30 Single Unders
4 Box Jumps 24/20"
5 Calorie Bike
6 Alternating Cartwheels
7 Burpee Plate Hops
8 Jumping Jacks
9 Calorie Row
100 Dubz
11 Burpee Box Jump Over
12 Floors of Stairs (run to 6th floor twice)