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Week of December 23rd

Christmas Week

We hope you all have a fantastic holiday week with your families! Please take a look at this week's schedule below, as there are a bunch of changes. Please reach out with any questions!

Monday - normal schedule
Tuesday - 7am, 8am, 9am only
Wednesday - closed for business
Thursday - no 5:15am or 6:15am, normal schedule otherwise
Friday - normal schedule
Saturday - normal schedule

Monday, December 23, 2019
STRENGTH
Power Clean: 5RM

WOD
12min AMRAP
10 overhead walking lunges (35/15)
10 alt kb snatches (35/26)
10 ring dips

FIT360
7RFT
10 wall balls (20/14)
10 burpees
30 second plank hold
Tuesday, December 24, 2019
“12 Days of Christmas”
1 clean (135/95)
2 forward & back goblet lunges (53/35) (2-for-1)
3 HSPUs
4 atomic sit-ups (25/15)
5 push-ups
6 mb cleans (20/14)
7 Russian swings (53/35)
8 ring rows
9 push balls (20/14)
10 box jumps (24/20)
11 kb thrusters (35/26)
12 body blasters

The movement order works like the song. Each round will always end with the 1 clean. So, you do 1, and 2-1, and then 3-2-1, and then 4-3-2-1, etc.

You will complete the 1 clean 12 times, and you will complete the 12 body blasters 1 time.
Wednesday, December 25, 2019
SKILL
legless chimney climbs

WOD
300min EMOM
1 present opening
max wrapping paper removal

FIT360
500min EMOM
1 present opening
max wrapping paper removal
Thursday, December 26, 2019
STRENGTH
Overhead Squat: 5RM

WOD
50 double unders
40 wall balls (20/14)
30 Russian swings (70/53)
20 strict pull-ups
10 box jump overs (24/20)

100 singles will be the mod for jump ropes.

FIT360
tabata
kb thrusters (35/26; each hand)
double unders
Friday, December 27, 2019
STRENGTH
Split Jerk: 3×5 @ 60% of 1RM
then
Clean: 5RM

FIT360
10-9-8-7-6-5-4-3-2-1 1-arm russian swings (35/26)
20-18-16-14-12-10-8-6-4-2 1-arm kb lunges (35/26)

The swings will be 10-9-8-7-6-5-4-3-2-1 on each side. The lunges will be 20 total (or 10 each leg), and so on.
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