Thursday 12.23.2021

“FITNESS” & “PERFORMANCE”

*This workout is to be performed in the style of “The 12 Days of Christmas:”
1 – 100 Meter Run or 25 Double Unders
2 – Power Cleans (135/95 lb.)
3 – Ring Dips or Bench Dips
4 – Jumping Lunges
5 – Burpees
6 – Toes to Bar or Abmat Situps
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (135/95 lb.)
12 – Shoulder to Overhead (135/95 lb.)

*Special thanks to Invictus for inspiring our annual Christmas workout! Compare your results to years past, if you were lucky enough to have done it!

“ENDURANCE (AKA SWEAT SESH)”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 60 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.