It's the Most Wonderful Time of the Year! 🎅
Unless of course you’re Greg L … “The 12 Days of Christmas workout is the worst workout all year.”
For everybody else… we hope you’re as excited for the holiday week as we are. And we hope you get to spend the time with a wide range of family and friends!
Items for the week…
- We are in a partial deload week, and we’re going to be in a partial deload week next week as well… just so we’re not missing testing days due to the truncated holiday schedule.
- We have an adjusted holiday schedule this week, which has been posted in the 13S group, and the times are adjusted in StreamFit.
- Our FIT360 classes will be on Tuesday night, and Saturday and Sunday mornings this week.
SKILL
pull-ups
WOD
1 round
600m row
30 push-ups
12 back squats (35% of 1RM)
then
2 rounds
300m row
12 push-ups
6 back squats (45% of 1RM)
then
3 rounds
200m row
6 push-ups
3 back squats (55% of 1RM)
SKILL
core
WOD
21min EMOM
MIN 1: 10 bench presses (50% of 1RM)
MIN 2: 12 box jump overs (20/16)
MIN 3: max calorie row
FIT360
23min EMOM
MIN 1 to 7: that many calories per minute
MIN 8 to 15: that many wall balls (20/14) per minute
MIN 16 to 23: that many rus. swings (53/35) per min
WOD
“12 Days of Christmas”
1 deadlift (65% of 1RM)
2 atomic sit-ups (25/15)
3 toes-to-bars
4 single-arm kb/db thrusters (53/35)
5 mb cleans (20/14)
6 goblet lunges (53/35)
7 russian swings (53/35)
8 push-ups
9 push balls (20/14)
10 box jumps (24/20)
11 pull-ups
12 burpee pull-ups
CHRISTMAS
CLOSED
“Keep the change, ya filthy animals.” – Johnny the Gangster
CHRISTMAS
CLOSED
“Surprised, Eddie? If I woke up tomorrow with my head sewn to the carpet, I wouldn’t be more surprised than I am right now.” – Clark Griswold
7AM/8AM
FIT360
30min AMRAP
40/30 calorie row
10 push-ups
15 mb sit-ups (20/14)
20 russian swings (35/26)
30 double unders
20 mb box step-ups (20/14)
15 v-ups
10 burpees
9AM
Partner FIT360
35min AMRAP
10 push-ups
16 mb sit-ups (20/14)
20 russian swings (35/26)
30 double unders
40/30 calorie row
30 double unders
20 mb box step-ups (20/14)
16 v-ups
10 burpees
FIT360
Every 2 minutes for 20 minutes
10 single-arm farmer’s lunges (35/26)
8 single-arm hang kb/db snatches (35/26)
6 single-arm kb/db thrusters (35/26)
… mix in 5 wall walks wherever you would like!
