12/24/15

12/24/15

It’s Christmas Eve!!!

5 am, 6 am, 9 am, 12 pm classes only and 1 pm open gym!

“12 Days of Christmas”

• 1 Muscle up OR 1 DB Clean & jerk (35/25)
• 2 HSPU or 2 HR Push-ups
• 3 Plate ground to overhead (45/35)
• 4 Overhead plate lunges (45/35)
• 5 Burpees
• 6 Toes to bar
• 7 Wall balls (20/14)
• 8 Box jumps (24″/20″)
• 9 Kettlebell swings (53/35)
• 10 Pull-ups
• 11 DB/KB Thrusters (35/25)
• 12 Calories on the rower OR 12 oz of beer

Complete the reps like the song. Example: 1 rep, then  2 reps, then 1 rep. 3 reps, 2 reps, 1 rep. ect.
Modify as necessary.

“12 Days of Barbell”

• 1 Deadlift
• 2 Hang Power Cleans
• 3 Front Squats
• 4 Shoulder Press
• 5 Back Squats
• 6 Push Press
• 7 Thrusters
• 8 Squat Cleans
• 9 Push Jerk
• 10 Hang Power Snatch
• 11 Overhead Squat
• 12 SDHP

L1: 95/65 L2: 75/55 L3: 65/45
Starts on 1 and goes up. Example: Complete 1 DL. Then 1 DL and 2 cleans. the 1,2,3. Then 1,2,3,4. etc. OPPOSITE of the 12 days of Christmas.