2019-12-23

Mon
12 Days is here 🙂
1 Turkish Getup
2 Pistols
3 Handstand Pushup
4 DB Hang Clean & Jerk (2L+2R)
5 DB Lunges (L+R=2)
6 Burpee Pullup
7 Goblet Squat
8 Alt DB Snatch (L+R=2)
9 Toes to Bar
10 wall ball
11 slam ball
12 cals
To be completed in the same order as the song – 1 TGU, 2 Wall Walks + 1 TGU, 3 HSPU+ 2 Wall Walk + 1 TGU, etc

Tues – Open Gym 10-noon

Wed – Closed

Thurs –
10min EMOM alternate
3 Front Squat (increasing)
5 Bench Press (increasing)

10 Rounds
Row 250m
30 Double Unders
5 Down & Back
1 Rope Climb

Fri
Every 2 min for 12min
5 Shoulder to Overhead (increasing; clean from the floor NOT the rack)
12 Lateral Jumps over PVC (setup slightly lower than typical box jump; skip last round for this movement)

w/ a partner
30min AMRAP
9 Cals
6 Pull-ups
3 Devil Press