12/19 - 12/25
Monday
3 Rounds for time:
Air Bike 21 Calories
15 Chest-to-bar Pull-ups
9 Front Squats @ 70% of 1 RM
Tuesday
The Chief"
Max rounds in 3 minutes of:
3 Power Cleans, 135/95
6 Push-ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Wednesday
Karen & Annie
50-40-30-20-10 rep rounds for time
Double-unders
Sit-ups
Wall Balls (20lbs/14lbs)
Thursday
For Time:
Row 500 Meters
15 Power Snatches (115/75)
Row 500 Meters
12 Power Snatches
Row 500 Meters
9 Power Snatches
Friday
12 Days of Christmas (done like the song)
Day 1: 100 Meter Run
Day 2: Chest To Bar Pull-ups
Day 3: Squat Jumps
Day 4: Ring Dips
Day 5: Burpee Broad Jumps
Day 6: Wall Balls (20/14)
Day 7: Handstand Push-ups
Day 8: Box Jumps (men 24 inches/ women 20 inches)
Day 9: Knees to Elbows
Day 10: Push-ups
Day 11: Walking Lunge Steps on each leg
Day 12: Inchworms
Saturday
Closed Christmas Day
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