Sunday, December 22, 2013

Monday, December 23, 2013 - Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Conditioning:
"12 Days of Christmas"
- 1 Hundred Meter Sprint
- 2 Pull-Ups, 100m Sprint
- 3 Burpees, 2 PU's, 100m Sprint
- 4 Hollow Rocks (8 sit-ups), ...
- 5 Rows on Rings, ...
- 6 Front Squats (95/65), ...
- 7 Power Cleans (95/65), ...
- 8 Walking Lunges
- 9 Box Jumps (24/20)
- 10 Kettlebell Swings (62/45)
- 11 Double Unders (33 Singles)
- 12 SB Get-Ups

Performed in the manner that the song is sung. Post time and mods to comments. 
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9 comments:

  1. UnknownDecember 22, 2013 at 9:57 PM

    Are we only having one work out? Will we still have class at 6?

    ReplyDelete
  2. FaydraDecember 23, 2013 at 7:31 PM

    48:15

    ReplyDelete
    Replies
    1. FaydraDecember 23, 2013 at 7:33 PM

      Blue band - 55 # squats & cleans 20 inch box - 35# Kb and the lightest sand bag

      Delete
    2. UnknownDecember 23, 2013 at 11:11 PM

      Hope your toe is okay.

      Delete
  3. UnknownDecember 23, 2013 at 8:43 PM

    36:48 (sorry it was around there)
    20" box, 35# KB, 65# bar, green band, situps, singles, a really heavy sandbag

    That was definitely a good one. Did really good until #12, good ole sandbag get ups.

    ReplyDelete
  4. UnknownDecember 23, 2013 at 11:10 PM

    45:30 35lb kb,55 #, ring rows instead of pull ups, heavy sandbag.
    Thank You John I will never enjoy the 12 Days of Christmas Again.

    ReplyDelete
  5. UnknownDecember 23, 2013 at 11:10 PM

    20 inch box step ups

    ReplyDelete
  6. UnknownJanuary 5, 2014 at 2:15 PM

    Good Job

    ReplyDelete
  7. Thresa CluteMarch 27, 2014 at 6:49 AM

    40:13

    ReplyDelete

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