122523-122923Monday Merry Christmas Tuesday 8:00am and 9:15am Wednesday Crimbo Limbo (Weight)EMOM 10:1: 6 Burpee Box Jump Over2: 2 Snatch @ 75-90% -rest 4 minutes- EMOM 10:1: 6 Burpee Over Bar (lateral)2: 4 Overhead Squat @ 60-75%Fitness:Regular Burpees4 DB Snatches 8 DB Squats ThursdayTwixmas 2 Rounds For Time30 Double Under 40/32 Calorie Row30 Double Under 40/32 Calorie Ski30 Double Under 40/32 Calorie Echo Bike-rest 4:00 between rounds- Friday For Time3 Rounds For Time:30 Abmat Sit Up50' Handstand Walk50' DB (2) Wallking Lunge 35/20 Rx+:50' DB (2) Overhead Walking Lunge 50/35 Fitness:4 Wall Walks Body Weight Lunges Cap = 14 MinutesShoulder Stuff 2 Sets for Quality:15 Pallof Press/sideDumbbell (2) Shoulder Lateral Raise x 15Plate Front Shoulder Raise w/ :03 pause @ top x 5Powell Raise x 10/side (very light):30 Hang (active or inactive)
Monday Merry Christmas Tuesday 8:00am and 9:15am Wednesday Crimbo Limbo (Weight)EMOM 10:1: 6 Burpee Box Jump Over2: 2 Snatch @ 75-90% -rest 4 minutes- EMOM 10:1: 6 Burpee Over Bar (lateral)2: 4 Overhead Squat @ 60-75%Fitness:Regular Burpees4 DB Snatches 8 DB Squats ThursdayTwixmas 2 Rounds For Time30 Double Under 40/32 Calorie Row30 Double Under 40/32 Calorie Ski30 Double Under 40/32 Calorie Echo Bike-rest 4:00 between rounds- Friday For Time3 Rounds For Time:30 Abmat Sit Up50' Handstand Walk50' DB (2) Wallking Lunge 35/20 Rx+:50' DB (2) Overhead Walking Lunge 50/35 Fitness:4 Wall Walks Body Weight Lunges Cap = 14 MinutesShoulder Stuff 2 Sets for Quality:15 Pallof Press/sideDumbbell (2) Shoulder Lateral Raise x 15Plate Front Shoulder Raise w/ :03 pause @ top x 5Powell Raise x 10/side (very light):30 Hang (active or inactive)
