201220 - Week Preview

HOLIDAY (Christmas) HOURS
Thurs. December 24th - 6am/7:30am/9am/10:30am
”12 Barbell Days of Christmas with Pie Breakfast”
LOOK FOR SIGN UP! :)
December 25th - 27th
NO CLASSES (Closed for LoLo’s Birthday!)
Mon. December 29th
Normal hours

MONDAY
(GOAL = 8+0 and 8 minutes)
Starting the week with a doozy just in case this is your last workout for the week before the holiday! And if you’ll be around… sorry to start cha so rough! ;)
Push Jerk
4, 4, 4, 2, 2, 2

AMRAP 8:
2 Burpee Box Jumps
2 Shoulder to Overhead 135/95
2 Strict Pull Ups
(Add 2 per round)
THEN…. Rest 2 minutes
FOR TIME
8 - 6 - 4 - 2
Burpee Box Jumps
Shoulder to Overhead
Strict Pull Ups

TUESDAY
(GOAL = Under 12 minutes)
Two BIG weaknesses for most people… let’s work on it!
Fun little ab workout to end the day too!
FOR TIME
3 Rounds
26 Wallballs
26 Push Ups

BUY-OUT (Core/Ab Work)

WEDNESDAY
(GOAL = Under 20 minutes for the cardio!)
Half of the class will cardio while the other half benches, then switch.
50 - 40 - 30 - 20 - 10
Calories on Rower/Bike
(with 1 minute between sets)

3, 3, 3, 3 - 3 - 3
Bench Press

THURSDAY (Christmas Eve)
Pie Breakfast following the workout
ONLY 6am, 7:30am, 9am, 10:30am

”12 Days of Barbell Christmas”
Done like the song. 1, then 2 and 1, then 3, 2 and 1...
RX 75/55 RX+ 95/65
1 star burpee
2 press
3 front squat
4 hang squat cleans
5 clean deadlifts
6 back squats
7 push presses
8 thrusters
9 push jerks
10 snatch high pulls
11 power snatches
12 overhead squats

Or, alternatively, "12 Days of Bodyweight Christmas" if you're stuck at home or away for the holiday!
1 star burpee
2 pushups
3 air squats
4 inchworms (without push-up)
5 mountain climbers
6 squat hops
7 hand release push-ups
8 stepping lunges
9 hydrants (on all fours, raise your leg like a dog peeing)
10 tuck jumps (jump and pull your legs up under yourself like landing gear)
11 jump lunges
12 burpees