12 Days of Christmas! 🎅
The most festive workout of the year is upon us once again! We hope you will join us at 7am, 8am, or 9am on Tuesday morning for the 12 Days of Christmas workout, and spend a sweaty holiday hour with us!
Items for the week…
- The 12 Days of Christmas is Tuesday! We will have 3 morning classes, a 7am, an 8am, and a 9am. If you’ve never done it, come on in and give it a shot … it’s a mixed bag of holiday fun!
- We are going to be skipping our strength work this week due to the adjusted schedule and traveling schedules. We will pick it back up next week!
- We are going to begin a progressive wall ball cycle this week!
- Our FIT360 classes will be on Thursday at 6:30pm, and Saturday and Sunday mornings this week.
SKILL
core
WOD
15RFT
2 hang power cleans (40% of 1RM clean)
3 toes-to-bars
4 box jump overs (24/20)
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 goblet squats (53/35)
12 burpee pull-ups
CLOSED
SKILL
wall balls
WOD
15min AMRAP
1 clean (50% of 1RM clean)
2 front squats (50% of 1RM clean)
3 deadlifts (50% of 1RM clean)
30 second rest
FIT360
3 rounds
1 minute max russian swings (70/53)
1 minute max push-ups
1 minute max single-arm alt. kb snatches (53/35)
1 minute max toes-to-bars
1 minute max single-arm kb thrusters (53/35)
1 minute rest
SKILL
choice
WOD
Every 3 minutes for 5 rounds
12 box jump overs (24/20)
12 back squats
max double unders
7AM/8AM
WOD
18min AMRAP
12/9 calorie row
8 mb clean to wall balls (20/14)
4 burpee box jump overs (24/20)
9AM
Partner WOD
24min AMRAP
12/9 calorie row
10 mb clean to wall balls (20/14)
5 burpee box jump overs (24/20)
WOD
6 rounds…
1 minute max burpee mb step-ups (20;20/16;14)
1 minute max push balls (20/14)
1 minute max sit-ups (20/14)
1 minute max push-ups
1 minute rest
