23
Dec
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.