Thursday to Sunday 12.24.20 – 12.27.20

Christmas Schedule:
Thursday (24th): Open Gym 9am-12pm
Friday (25th): Closed
Sat & Sun: Open Gym 9am-12pm

Thursday:
“12-Days of Christmas”
1 150m Row or Ski or Bike(300m)
2 Muscle-ups (Bar or Ring)
3 HSPU’s
4 Power Cleans
5 Goblet Squats
6 Push-ups
7 Power Snatches
8 Box Jumps
9 Push-press
10 KB Swings
11 Thruster
12 Burpees

Barbell Weight:
Rx’d: 75#/55#
Rx’d+: 95#/65#

KB Weight:
53#/35#

Box Height:
Rx’d: 24″/20″
Rx’d+: 30″/24″

Modify:
Muscle-ups with 1:1 Burpee Pull-ups
HSPUs with 1:1 Push-ups

Friday (WOD@HOME):
Tabata [8 Rounds of :20 On + :10 Off]:
1. Elbow Plank
2. Side Plank (Right)
3. Side Plank (Left)
4. Arch Hold
5. Hollow Hold

Saturday:
AMRAP 20min
20 DB Power Snatch
15 Front Squats
20/15 Cal Row
15 Weighted Sit-ups

Rx’d:
35#/20# Single DB
75#/55# Barbell

Rx’d(m):
95#/65# Barbell

Rx’d+:
50#/35# Single DB
115#/85# Barbell
Equal Cal Ski
15 GHD Sit-ups

Sunday:
On the 5min Mark
500m/400m Row
15 (2x) Dumbbell Push Press
Max Burpee Pull-ups

Rx’d:
35#/20# DB’s

Rx’d+:
50#/35# DB’s

Homework: Regenerative Farming

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