Week of 12/30/24

Posted on 1 min ago

The Last Week of 2024! 🎊

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.

STRENGTH
press: 5×5 @ 80% of 5RM
press: 4×10 @ 80% of 10RM

WOD
60/45 calorie row
50 wall balls (20/14)
30 kb snatches (35/26)
50 wall balls (20/14)
60/45 calorie row

SKILL
core

WOD
20:25min AMRAP
20 russian swings (53/35)
2 wall walks
5 burpee pull-ups

The last workout of the year!

CLOSED

STRENGTH
overhead squat: 5×5 @ 80% of 5RM
overhead squat: 3×10 @ 80% of 10RM

WOD
6,5,4,3,2 of …
strict pull-ups
goblet squats (70/53)
knees-to-elbows
russian swings (70/53)
toes-to-bars
jumping squats
chin-ups
… 30 second rest between full sets

STRENGTH
push press: 5×5 @ 80% of 5RM
push press: 4×10 @ 80% of 10RM

WOD
18min EMOM
MIN 1: 15/12 calorie row
MIN 2: 10 burpees
MIN 3: 40 double unders
MIN 4: max air squats
MIN 5: rest

7AM/8AM
WOD
3RFT
20 front and back lunges (53/35)
20 goblet squats (53/35)
5 box jump overs (24/20)
16 front and back lunges (53/35)
16 goblet squats (53/35)
5 box jump overs (24/20)
12 front and back lunges (53/35)
12 goblet squats (53/35)
5 box jump overs (24/20)

9AM
Partner WOD
4RFT
22 front and back lunges (53/35)
22 goblet squats (53/35)
5 box jump overs (24/20)
18 front and back lunges (53/35)
18 goblet squats (53/35)
5 box jump overs (24/20)
14 front and back lunges (53/35)
14 goblet squats (53/35)
5 box jump overs (24/20)