Week of 2018.12.24 - 2018.12.29

MONDAY

Deadlift: 3 x 5 reps at a heavy load

3 rounds for time:
500-meter row
30 kettlebell swings
30 goblet reverse lunges

TUESDAY

All regular classes and open floor are canceled. Holiday workout at 9:00a.

“12 Days of Christmas”
1 man maker
2 split jumps (1 each side)
3 burpees
4 box jumps
5 push-ups
6 goblet squats
7 kettlebell swings
8 AbMat sit-ups
9 mountain climbers (each side; 18 total)
10 dumbbell push presses
11 toes-to-bars
12 tuck jumps

WEDNESDAY

All regular classes and open floor are canceled. Holiday open floor from 10:00a – 1:00p.

THURSDAY

4 supersets of:
A1. Close-grip bench press, 6 reps
A2. Rope climb, 2 ascents

Every minute on the minute for 15 minutes:
Minute 1 – Farmer’s carry, 100 feet (heavy)
Minute 2 – Push-up, max reps in 40 seconds
Minute 3 – Alternating dumbbell snatches, 16 reps (8 per side)

FRIDAY

Back squat: 3 x 10 reps at 70% of 1-rep max

As many rounds and reps as possible in 12 minutes of:
15 wall ball shots
12 toes-to-bars
9 deadlifts (115 lb / 80 lb)

SATURDAY

Every 4 minutes for 36 minutes (9 x 4-minute rounds):

Rounds 1/4/7
Row for calories (25 cal / 20 cal)
10 hang power clean-and-jerks (95 lb / 65 lb)

Rounds 2/5/8
75 double-unders
10 power cleans

Rounds 3/6/9
20 burpees
10 shoulder-to-overheads