Christmas Day 2017

Merry Christmas!  For unto us a child is born!  Praise the Lord!

No workout this week.  We will resume Wednesday, January 3, 2018

Thursday, December 21, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

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. 

Wednesday, December 20, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Conditioning 1:
- 100m Burpee Broad Jump

Strength:

10 min. EMOM Ascending WWL

- 2 Weighted Walking Lunges in 1st Minute (95#/65#)

- 4 WWL the 2nd Minute

...

- 18 WLL in minute 9 

- 20 WLL in minute 10

Switch legs each minute

Conditioning 2:
2 Sets of Alternating Tabata of:
- Squats
- Kettle Bell Swings

- Supermans

- Hollow Rocks

Monday, December 18, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Conditioning 1:
- 500m Row

Strength:

10 min EMOM Ascending Push Press

- 1 Push Press in 1st Minute (115/75)

- 2 PP the 2nd Minute

...

- 9 PP in minute 9 

- 10 PP in minute 10

Conditioning 2:
3 Rounds -
- 400m Run
- 10 Pull-Ups
- 10 Box Jumps (30/24)

Thursday, December 14, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Group Warm-Up:
- 4 - 30s Plank Holds (30s Rest Between)

Conditioning 1:

- 800m Run

Conditioning 2:

7 Rounds -
- 7 Knees to Elbows
- 7 Burpee Box Jump Overs (24/20)

Wednesday, December 13, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Conditioning 1:
- 4 x 100m Sprint (50,75,90,100)

Conditioning 2:

5 Rounds -

- 200m Run
- 10 Kettlebell Swings
- 5 Box Jumps (30/24)

Monday, December 11, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Conditioning 1:
- 30 Calories for Time on the Rower, 30 Seconds Rest
- 20 Calories for Time, 20 Seconds Rest
- 10 Calories for Time

Strength:

10min EMOM Ascending Deadlift

- 1 Deadlift in 1st Minute (275/155)

- 2 DL the 2nd Minute

...

- 9 DL in minute 9 

- 10 DL in minute 10

Conditioning 2:
AMRAP in 12 Minutes -
- 3 Medball Cleans (20/14)
- 6 Wall Ball Shots (20/14)
- 9 Medball Sit-ups (20/14)

Thursday, December 7, 2017

No workout tonight due to ladies banquet

Wednesday, December 6, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Conditioning 1:
- 2 Minute AMRAP of Squats

3 minutes rest

Conditioning 2:

- 4 Rounds of 30 second plank hold followed by 30 seconds rest.

3 minutes rest

Conditioning 3:
7 Rounds -
- 7 Burpees
- 14 Walking Lunges

Monday, December 4, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Strength:

10 min. EMOM ascending Front Squats

- 1 Front Squat in 1st Minute (155/95)

- 2 FS the 2nd Minute

...

- 9 FS in minute 9 

- 10 FS in minute 10

Conditioning:
5 Rounds -
- 10 Tire Flips

- 5 Hang Squat Cleans (135/95)
- 30 DU's or 100 Singles