Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
10 rounds
5 cal bike sprint
7 KBSDHP
7 DB Push Press
5 cal bike sprint
*rest 1min after each round
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
6 sets
3min on:2min rest
A)400m run
Max burpee box jump over w/ remaining time
B) 400m run
Max Pull ups/ring rows w/ remaining time
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
1000m row
100 V-Ups
1000m row
75 DB Lunges
1000m row
50 DB Snatches
1000m row
25 DB Goblet Squats
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
12min emom
•10-15 bottom of the burpee
•9-12 cal bike
•12-15 vertical jumps
•5-7 cal sprint
Every 5min for 25min
12 Single arm devil Press 50/35
20 Box Jump Overs 24/20
12 cal Bike
Notes/stimulus
***use the first round to find your pace but the goal is to keep it sub 3min every round.
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
9min to complete
2 rounds
10/10 Bend and extend
5/5 figure 4 rotations
10 upward downward dog
5 Kip swings
Then
10 Clean High Pulls
10 back squats
10 Muscle cleans
10 Back squats
10 P. Cleans
15min Ladder
3-6-9-12-15-18-21…..
•P. Cleans 135/95
•Pull-ups
*200m run after each set
Notes/stimulus
*** on the early sets you will definitely want to go tap n go on the barbell. The smaller sets are manageable and won’t cost you too much on your grip. Think of going quick singles when you get to the set of 9.
** Same with the pull ups. They will start getting more challenging on set 12-15.
*No need to sprint the 200m. Allow the run to help you recover your grip strength. So keep it steady.
– the run will be scored as 20 reps. 1 rep for every 10m.
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
Every 7min for 28min
400m run
30 weighted step ups (single DB)
20 Burpees
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
Teams of 2
22min amrap
follow the leader
12 wallballs 20/14
9 KBSDHP 32/24
6 Cal Bike
*partner 1 must complete a full round before partner 2 can begin the next round.
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
For Time
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
30 empty barbell thrusters
20 burpees over the bar
20/15 cal bike
40 empty barbell push press
20 burpees over the bar
20/15 cal bike
50 empty barbell front squats
20 burpees over the bar
20/15 cal bike
Starting at 0:00 and every 3:30 perform:
200m run
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
3 rounds
20 Mountain Climbers
15 Hollow rocks
10 weighted prone int/ext rotation
5/5 ATG split squats
5 cal Bike sprint
15min amrap
20 /15 cal bike
15 Box jumps 24/20”
10 Deadlifts 225/145
Notes/stimulus
*** Try and keep your bike within a range. You can try and push the pace but it can be costly going into box jumps. Men between 60-67 rpm. Women between 55-62.
** Make sure you use your arms to drive up on the box jumps. That momentum will assist you coming off the bike.
*Set your self up correctly going into your deadlifts. Keep your back flat throughout the range of motion and finish strong. Every rep should be tap n go.
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