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FRIDAY 181221

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Group…

5 Shuttles Down and Back

10 Squats

10 Push Ups

:30 Bar Hang

5 Burpee Pullups

Review the structure and movements…share a barbell for classes large than 10 peeps

 

Have fun….On the 12th day of Christmas our coaches gave to us….the 12 days of Christmas!

 

Fitness:

1 – 100 Meter Run or 20 Dumbbell hop overs
2 – Burpee Box Jump-Overs
3 – Push-Ups
4 – Toes to Bar
5 – Burpees
6 – Dumbbell Grounds to Overhead
7 – Push-ups
8 – Jumping Lunges
9 – Kettlebell Swings
10 – Shoulder to Overhead
11 – Goblet Squats
12 – Pull-Ups

 

Performance:

1 – 100 Meter Run or 25 Double-Unders
2 – Power Cleans (135/95 lbs)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (50/35 lbs)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (135/95 lbs)
12 – Shoulder to Overhead (135/95 lbs)

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 100 Meter Run or 25 Double-Unders
2 – 2 Power Cleans; 100 Meter Run or 25 Double-Unders
3 – 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
4 – 4 Dumbbell Ground to Overhead; 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
. . . and so on.

Time cap of 40 minutes.

 

Mobility:

Cool Down on a Bike

Mash and roll…then repeat

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