It’s almost Christmas Time!! We are so excited!
Dec 24th – 12 Days of Christmas Workout – 9 and 10:30am
Dec 25/26 – Closed
Dec 31 – Final Day for the 100k Row Challenge
January 7 – Nutrition Challenge begins! Get a partner and sign up NOW!
Jan 14 – 6 Week Fitness Challenge begins for your friends & family! Spread the word!
This time of year is one of my favorites…everyone is happy, the weather is awesome and we get to join together to make the places we live and work better. As we get caught up in family time and the hustle and bustle, remember to be SLOW DOWN and be grateful for the things and the people around us. Gratitude only counts if you express it…so go make somebody’s day!
MOnday
Box squats 6 set of 6 @ 70% **in between do 5 box jumps
then do 1 set of 5 Front Squats @ 85%
**2 min rest between sets!
OR
4 Sets
-6/6 SSB Split Squat
-5 Medball Sky Throws
For Time:
1000 meter row
THEN
50-40-30-20-10 reps
Medicine-ball cleans
Box jumps/step-ups
Tuesday
snatch pull + hip snatch + OHS @ 70% 6 sets of 1
OR
4 Sets
-3 3Stop Snatch Pull w/ 4sec down
-10/10 Tall Kneeling Pallof Press
20 min EMOM
-:45 sec plank
-3-5 pull-ups (strict) / 5-10 Ring Rows
-10 hamstring curls
-10 Tricep pull-downs
Wednesday
Bench Press 4 sets of 10 @ 55%
Superset with bent over rows 10 reps
**2 min rest between sets
D.T.
5 RFT
Fitness:
12 DL
9 Hang Power Cleans
6 Push Jerks
use 40% of your clean max
Health:
12 KB DL
12 Goblet Squats
12 KB Swings
Thursday
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – SL RDL x 6/6 reps @ 4 sec down
Station 2 – 10-15 Leg Raises with 3 sec descent
Station 3 – Quad Slide Walk or Bear Crawl x 5-10 meters
For time: (25min Time Cap)
Fitness:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots
Health:
Row 1,000 meters
25 wall-ball shots or Lunges
Row 750 meters
18 wall-ball shots
Row 500 meter
15 wall-ball shots
Friday
regular DL 5×8 @ 55%
superset with 1 min plank
**2 min rest between sets
OR
Elevate Deadlifts or 5×8 Glute bridge
Complete as many rounds and reps as possible in 12 minutes of:
Fitness:
15 Weighted Box Step-Ups (20″/18″)
12 Dumbbell Push Presses
9 Burpees
Health:
15 Box Step-ups
12 Dumbbell Z press
9 Burpees
Saturday
3 sets
10/10 Glute Bridge with Eccentric Slide
15/15 Side Bends
In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Box Jumps + 5 Pull-Ups
Station 2 – 10 Burpees + 5 Dumbbell Ground to Overhead
Station 3 – 200 Meter Run with Medicine Ball
Teammates can only rotate after the running partner returns. Record total rounds and reps per station.
