As a reminder we will be closed on Christmas and only have an 8am class on the 26th! Merry Christmas!
12 days of Christmas 1 SDHP 2 Thrusters 3 Push Press 4 Power Clean 5 Power Snatch 6 KBS 53/35 7 Pull Ups 8 Toes to Bar 9 Hand Release Push Ups 10 Double Unders 11 Box Jumps 24/20 12 Overhead Walking Lunges 35/25 *75/55 for all barbell movements Just like the song start each round with the new movement then work your way down to 1 SDHP.
A. Strength 3 sets of the following superset 6 Deadlift (heavier than last week) 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings or Nordic Hamstring Curl with 5 second eccentric B. Conditioni
A. Strength 3 sets of the following superset 8 Wide Grip Bench Press 12 Wide Grip Body Row B. Conditioning 300m Row 30 Bar Dips or 60 Bench Dips 30 Top Down Gorilla Rows 35/26lbs 300m Row 40 Toes to B
A. Strength 3 sets of the following superset 8/leg Knee Over Toe Split Squat (Challenge: Back Rack or Suitcase KOT Split Squat) 4-8 Strict Pull-Ups (Challenge: Weighted Pull-Ups) B. Conditioning 3 Rou