12/22 - 12 Days of Christmas! Bring your Holiday Cheer and Sweater.
12/24 - Closed
12/26 - 6:30am - 1pm Open Gym
12/31 - Regular Hours
1/2 - 6:30am - 1pm Open Gym

Session #1

Warm-up

Coaches Choice

Metcon

12 Days of Christmas RX'd (Time)

1. Deadlift (115#/85#)
2. Squat Clean Thruster (115#/85)
3. Box Jump overs (24"/20")
4. Lateral bar burpees
5. Wall Balls (20#/14#)
6. Push Press (115#/85#)
7. Sit ups
8. Kb Swings (53#/35#)
9. T2B
10. HR Push ups
11. OH Walking lunges (45#/25#)
12. Front Squat (115#/85#)

You are meant to use the same barbell throughout.  Please scale to something you can handle, this is a longer workout.

12 Days of Christmas (Outlaw) (Time)

1. Clean & Jerk (225#/150#)
2. Muscle Ups
3. Box Jumps (36"/30")
4. Hang Squat Snatch (115#/75#)
5. Bar facing Burpees
6. Push Press (115#/75#)
7. Pistols
8. T2B
9. Wall Balls (20#/14#)
10. C2B Pull ups
11. HR Push ups
12. Front Squats (225#/150#)

Please scale accordingly.  This takes two bars and is meant to be heavy for the front squats and clean and Jerk.

 

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