Saturday, December 23rd 2023
WARM UP Coach Led Warm Up and Metcon Set Up 12 Days of Christmas 1 Clean and Jerk (155/105) (Rx+185/125) 2 Muscle Ups or Burpee Pull-Ups 30 Double Unders 4 HSPUs 5 DB Thrusters (50s/35s) 6 Box Jumps (24″/20″) 7 Pull-Ups 8 Deadlifts (155/105) (Rx+185/125) 9 Toes 2 Bar 10 DB Snatches (50/35) 11 Burpees […]
Friday, December 22nd 2023
WARM UP – bike 1:00 Row Easy :45 Row Moderate :30 Row Hard :30 rest :15 Row sprint MOVEMENT/MOBILITY – foam roller, wall *grab foam roller :30 scap wall slides :30 serratus wall slides w/ foam roller :30 standing quad stretch / side :30 seated figure 4 stretch / side :30 “hack” squats, foam roller […]
Thursday, December 21st 2023
WARM UP EMOM x 4 (alternate minutes) -15 KB swings + 10 air squats -5 burpees + 10 Step Ups then, 1:00 Box Pigeon 3/3 Tempo Step Downs :30 spiderman stretch + t-spine rotation + overhead reach flow / side 8/8 quadruped fire hydrants / side 8/8 quadruped donkey kicks / side SWEAT DAY!!! 2 […]
Wednesday, December 20th 2023
WARM UP 1:00 shuttle runs :30 side shuffle shuttles :30 backwards shuttles :15 bunny hops + :15 backwards bunny hops :30 shuttle runs MOVEMENT/MOBILITY – light DB’s :30 side lying shoulder horizontal adduction stretch / side :30 scorpion stretch / side :30 frog squats :30 cossack squat transitions, stay low :30 seated forward fold *grab […]
Tuesday, December 19th 2023
WARM UP – bike 20/16 cal bike 100′ burpee broad jump MOVEMENT/MOBILITY – moderate band, barbell *grab moderate band 10 band pull aparts 10 overhead band pull aparts 10 banded good mornings :20 supine banded hamstring stretch straight up/right/left / side 10/10 seated band calf “raises” 10 shoulder press *grab barbell 5 power cleans w/ […]