Reminder: our first class will be at noon today (12/26) and we will resume our normal schedule after that!
“12 Days of Christmas”
For Time (as the song goes)
1 Clean and Jerk (225/155)
2 100m Run
3 Front Squat (225/155)
4 Burpee Box Jump over (24”/20”)
5 Strict HSPU
6 Deadlift (225/155)
7 GHD Situp
8 Assault Bike Calories
9 Toes-to-Bar
10 Double DB Hang Snatch (100/70)
11 Ring Muscle Ups
12 Manmakers (100/70)
FrameWork:
1 100m Run
2 Clean & Jerk (155/105)
3 Front Squat (155/105)
4 Box Jump Overs (24/20)
5 Burpee
6 Deadlift (155/105)
7 Toes-to-Bar
8 Cal Row or Ski
9 AB-Mat Situps
10 Alt. DB Snatch (50/35)
11 Chest-to-Bar Pull-ups
12 Strict HSPU
-Scale weight/movements as needed-
LeanFit:
1 ManMaker (70/50)
2 Broad Jumps
3 KettleBell Swings (35/26)
4 Goblet Squats (35/26)
5 Burpee
6 Double DB Deadlift (70/50)
7 Ab-mat Situps
8 Box Jumps (20/16”)
9 Hand Release Push-ups
10 Alt Db Snatch (35/25)
11 Cal on Any Machine
12 Strict Pull-ups (banded if needed)
46 Min Time cap. Get in and get warmed up/setup with a purpose today
as the song goes means you will do 1 rep then 2-1, then 3-2-1, then 4-3-2-1, etc until you have completed all reps or get time capped.
*If, and only if, a machine is taken you have the option to do 5x the reps of double unders or 10x the reps of single unders.
