Workouts for the Week December 18th – 23rd

Monday, December 18th

Strength – 15 Minutes

Work up to a heavy set of 2 Front Squats for the day

 

Workout

3 Rounds for Time

25 Abmat Situps

35 Wall Balls

45 KB Swings (1.5/1)

 

Tuesday, December 19th

5 Rounds (Every 4 Minutes)

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks (135/95)

 

!12 days of Christmas Cashout!

TBD

 

Wednesday, December 20th

As Many Rounds as Possible in 20 Minutes

With a Partner

20 Muscle Ups

30 Thrusters (95/65)

40 Alternating DB Snatch (50/35)

50 Calorie Row

 

!12 days of Christmas Cashout!

TBD

 

Thursday, December 21st

Workout

1500m Row

150 Double Unders (200 singles)

50 Burpees

150 Double Unders

1500m Row

 

Friday, December 22nd

“12 Days of Christmas”

1 Lap

2 Push Jerks (135/95)

3 Power Cleans

4 Barbell Jump Overs

5 Abmat Situps

6 Deadlifts

7 Burpees

8 Lunges

9 Push ups

10 Wall Balls

11 Pullups

12 Front Squats

Workout Notes:  This is LONG and most classes will run over a few minutes.  Each class will have a quick warmup and stretch and get moving.  Be prepared to warm up outside so those before you can finish up.  

 

Saturday, December 23rd

16 Minutes with a Partner

1 Mile Run into

Ascending Ladder

2-4-6-8-10-12-14-etc

Handstand Pushups

Med Ball Cleans