Workouts for 12/24-12/28/2018

Monday, December 24 - 10a Class Only

"12 Days of Christmas"
For Time:
1 - Shoulder to overhead (Fit: 95/65#, RX:135/95#, FB: 155/105#)
2 - Burpees (Fit: Bodybuilders)
3 - Pull-Ups (Fit: Banded Pullups, FB: C2B)
4 - Push-Ups (Fit: Box Pushups)
5 - Toes to Bar (Fit: Hanging Knees-to-Chest)
6 - Deadlift (Fit: 95/65#, RX:135/95#, FB: 155/105#)
7 - Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
8 - Lunges (FB: W/Plate Overhead)
9 - Sit-Ups
10 - KB Swings (Fit: 44/26#, RX: 53/35#, FB: 62/44#)
11 - Power Clean (Fit: 95/65#, RX:135/95#, FB: 155/105#)
12 - Front Squats (Fit: 95/65#, RX:135/95#, FB: 155/105#)


Tuesday, December 25 - Merry Christmas!!! - 10a Class Only

"A Wicked Xmas Surprise"
By Coach Ric


Wednesday, December 26 - Classes @ 9:30a, 10:30a, 4p, 5p & 6p

CONDITIONING

"The 9,000LB Elephant"
Lift 9000lbs For Time

Movements Allowed:
Barbell: Snatch, Cleand and Jerk, Shoulder-2-Overhead, Push Press, Strict Press
KB: Snatch, Clean and Jerk, Turkish Getup
Medball: Wallball, Slamball


Thursday, December 27

CONDITIONING

"Deck of Cards"
Clubs: Deadlift (135/95#, RX: 185/135#, FB: 225/175#)
Hearts: KBS (Fit: 44/26#, RX: 53/35#, FB: 62/44#)
Diamonds: Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
Spades: Double-Unders (Fit: High Knees)
Ace: 14 Reps
King: 13 Reps
Queen: 12 Reps
Jack: 11 Reps


Friday, December 28

CONDITIONING

"Kalsu"
For Time:
100 thrusters (Fit: 45/35 or Light DBs, RX: 95/65#, FB: 135/95#)
*Every Minute On The Minute - 5 Burpees*
(Fit: 3 Bodybuilders, RX: 3 Burpees, FB: 5 Burpees)


Saturday, December 29

STRENGTH

"Olympic Total":
Max Snatch
Max Clean & Jerk