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MONDAY 191223

Warm-up:

Individual…

Bike 3 minutes
Crossover Symmetry

Group….

Coaches Choice….

 

***On the twelfth day of Christmas my coaches gave to me…..a long and confusing workout…the 12 days!

****As a gym we are partnering up with Meals by Grace to collect food for families over the holidays….Here is a list of items to bring items to bring to donate (put on top of the cubbies):

1-canned meat
2-meal in a can
3-canned veggies
4-canned fruit
5-cereal
6-Mac and cheese
7- pasta and sauce
8-granola bars
9-cloth grocery bags
10-shampoo and conditioner
11-toilet paper
12-deodorant


Fitness:

1 – 100 Meter Run or 10/8 Cal Bike
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 (with one DB- 5 each arm)
11 – Goblet Squats
12 – Pull-Ups

Performance:

Perform the movements to the tune of “12 Days of Christmas”

1 – 100 Meter Run or 10/8 Cal Bike
2 – Deadlifts (135/95 lbs)
3 – Power Cleans (135/95)
4 – Front Racked Lunges (135/95 lbs)
5 – Burpees
6 – DB Ground to Overhead (50/35#)
7 – Push-ups
8 – Box Jumps
9 – Ring Dips
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.

35 Minute cap.

Mobility:

LAX to feet and Shoulders
Banded hamstrings and Shoulders
Roll Posterior and Thoracic

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