Merry Christmas Week!!
It’s our favorite time of the year and this is my favorite workout of the year! Don’t miss the 12 Days of Christmas tomorrow at 9 and 1030 am!
Read Matthew 1:18-25 this week and remember the true reason we celebrate. Have a wonderful week…we’re thankful for you!
Dec 25/26 – Closed
Dec 31 – 830, 12 and 5pm classes
Jan 1 – 12 Class Only
Dec 31 – Final Day for the 100k Row Challenge
January 7 – Nutrition Challenge begins and Dunk Truck comes – Sign up NOW!
Jan 14 – 6 Week Fitness Challenge begins for your friends & family!
Monday
Health
Day 1-Power Clean *70-80%
Day 2-Pull-up/Ring Row
Day 3-Burpees
Day 4-Ground 2 OH with plate
Day 5-Dips
Day 6-KB Swings
Day 7-T2B/leg lifts
Day 8-Sit-ups
Day 9-Box Jumps
Day 10-Weighted/Un-Weighted Lunges (rev, each leg)
Day 11- Single arm KB snatch (each arm)
Day 12-Cal row
Fitness
1 Clean & Jerk @ 100/70#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 53/40#
5 Bar Facing Burpees
6 Push Press @ 53/40#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 100/70# (no racks)
Tuesday and Wednesday CLOSED
MERRY CHRISTMAS PEAK FAMILY!!!
Thursday
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – SL RDL x 8/8 reps @ 4 sec down
Station 2 – 10-15 Leg Raises with 3 sec pause above the floor
Station 3 – Quad Slide Walk or Bear Crawl x 5-10 meters
Tabata
20 sec work 10 sec rest 6 rounds
-Pushups
-KB Swing
-Sumo DL with KB
-Tricep PushDown w Band
Friday
sumo DL 5×8 @ 55%
superset with :20 sec adductor planks
*90 sec rest between sets
OR
Elevate Deadlifts or
5×8/8 SL Glute Bridge and 30/30 sec Side Plank
For time:
Fitness**70% CJ max
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks
Health
15 burpees
5 DB Clean and Press
12 burpees
4 DB clean and press
9 burpees
3 DB clean and Press
Saturday
3 sets
20 Banded Ham Curls
15 Russian Twists with Ball or Bar
WIth a Buddy 2019 workout
row 2000 meters (1000 each)
Then
19 rounds
10 Ring Rows (5 each person)
10 over the bar wallballs (5 each)
10 box jump (5 each)
10 jumping lunges (5 each leg)
10 S2OH with DB (5 each)
