Wednesday 12.24.2014

HOLIDAY SCHEDULE:Monday & Tuesday: Regular ClassesWednesday (December 24th): AM Classes onlyThursday (December 25th): CLOSEDFriday: 9am and 5:30pm classes only (potentially some Open Gym times as well; TBA)

"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!

"COMPETITION"

Invictus Athlete Online Competition – Day ThreeEvents 12-15 Perform the following events against a running clock:Event 12Complete as many rounds and reps as possible in 3 minutes of:6 Ground to Overhead (95/65 lbs)6 Burpees Over the BarbellImmediately followed by…Event 13Before the clock reaches 9:00, establish a max effort:Snatch + Overhead SquatImmediately followed by…Event 14When the clock reaches 9:00, perform as many reps as possible in 3 minutes of:Strict Handstand Push-UpsWhen the clock hits 12:00, rest exactly three minutes, and then…Event 15When the clock hits 15:00…Complete rounds of 21, 15 and 9 reps for time of:315/215 lb DeadliftRing DipsRead the full standards here

"ENDURANCE"

On the AirDyne or Assault Bike:4 Minutes Hard (but sustainable)2 Minutes Restx22 Minutes Hard1 Minute Restx31 Minute Hard1 Minute Restx4