Christmas Eve Eve

Wednesday, December 24, 2015

Bring your friends and family day!  Be sure to have them fill out a waiver and reserve their spot in class in advance HERE!

 PreHab

T Push Ups x 10
Gristle/Groiner
Plank, 1 minute

Warm Up

Run 400m
Set up and practice the movements of the workout

Cool Down

Theraband Routine
Pigeon, 1 minute each

Fitness and Advanced Conditioning

(Another ) “Twelve Days of Christmas”

1 Burpee

2 Handstand Push-ups

3 Ring dips

4 Box jumps

5 Thrusters

6 Kettlebell swings

7 Push-ups

8 Pull-ups

9 Clean and Jerks

10 Walking lunges

11 Wall ball

12 Power snatches

-45 min cap-

Notes:  Prescribed is 95/65 for the barbell movements, 24”/20” boxes, 20/14 med balls.  Scale the weight as needed and check below for a great scaling method.

 The goal is to have fun and focus on continual quality movement.

 The workout goes like the song:

1 Burpee

2 HSPU, 1 Burpee

3 Dips, 2 HSPU, 1 Burpee

4 Box Jumps, 3 Dips, 2 HSPU, 1 Burpee

5 Thrusters, 4 Box Jumps, 3 Dips, 2 HSPU, 1 Burpee…

…and so on until you perform 12 Snatches through 1 Burpee

 

Friends and Family Conditioning

“Twelve Days of Christmas”

1 Burpee

2 Dumbbell Strict Press

3 Bench dips

4 Box jumps

5 Dumbbell Thrusters

6 Kettlebell swings

7 Push-ups

8 Ring Rows

9 Dumbbell Clean and Jerks

10 Walking lunges (5l/5r)

11 Wall ball

12 Dumbbell Power snatches, alternating (6l/6r)

-30 min cap-

Notes:  For those that are new to this type of training, we recommend scaling the volume and keeping the weight light.  The best way to scale the volume here is to start each new round on even numbers only.

 Here is how this will look:

2 DB Press, 1 Burpee

4 Box Jumps, 3 Dips, 2 DB Press, 1 Burpee

6 KBS, 5 Thrusters, 4 Box Jumps, 3 Dips, 2 DB Press, 1 Burpee

8 Ring Rows, 7 Pushups, 6 KBS, 5 Thrusters, 4 Box Jumps, 3 Dips, 2 DB Press, 1 Burpee

…and so on…

Have fun today working through this grueling Christmas themed workout and enjoy your holidays!