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122523-122923



Monday

Merry Christmas


 

Tuesday

8:00am and 9:15am


 

Wednesday

Crimbo Limbo (Weight)

EMOM 10:

1: 6 Burpee Box Jump Over

2: 2 Snatch @ 75-90%

 

-rest 4 minutes-

 

EMOM 10:

1: 6 Burpee Over Bar (lateral)

2: 4 Overhead Squat @ 60-75%


Fitness:

Regular Burpees

4 DB Snatches

8 DB Squats

 

Thursday

Twixmas 

2 Rounds For Time

30 Double Under

 40/32 Calorie Row

30 Double Under

 40/32 Calorie Ski

30 Double Under

 40/32 Calorie Echo Bike

-rest 4:00 between rounds-

 

Friday

For Time

3 Rounds For Time:

30 Abmat Sit Up

50' Handstand Walk

50' DB (2) Wallking Lunge 35/20

 

Rx+:

50' DB (2) Overhead Walking Lunge 50/35

 

Fitness:

4 Wall Walks

Body Weight Lunges


Cap = 14 Minutes


Shoulder Stuff 

2 Sets for Quality:

15 Pallof Press/side

Dumbbell (2) Shoulder Lateral Raise x 15

Plate Front Shoulder Raise w/ :03 pause @ top x 5

Powell Raise x 10/side (very light)

:30 Hang (active or inactive)

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