Monday 12.23.2019

Holiday Week Schedule:Monday (12/23): Regular Class Schedule. NO barbell basics.Tuesday (12/24): 6a, 7a, BURN, 9a, NOON (last class of the day)Wednesday (12/25) : CLOSEDThursday (12/26): 8a BURN, 9a, 430P, 530PFriday (12/27): Regular Schedule except NO 630P

"FITNESS" & "PERFORMANCE"

*This workout is to be performed in the style of “The 12 Days of Christmas:”1 – 100 Meter Run or 25 Double Unders2 – Power Cleans (135/95 lb.)3 – Ring Dips or Bench Dips4 – Jumping Lunges5 – Burpees6 – Toes to Bar or Abmat Situps7 – Push-ups8 – Box Jumps9 – Kettlebell Swings (32/24 kg)10 – Pull-ups11 – 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 last year, if you were lucky enough to have done it!

“ENDURANCE”

2 x 4000 Meter Row w/rate change.*Row two 4000 meter pieces. In each piece, row the first 2000m @ 22 s/m. Then the next 1000m @ 24 s/m; 500m @ 26 and 500m @ 28. Rest 4 minutes between sets