Two classes – One at 5:00 and 6:00

This one is too good to do just once a year…

The Twelve Days of Christmas

Do the following exercises the same way you would sing the Christmas song.
i.e on the first day of Christmas, 1 burpee. On the second day of Christmas, 2 v ups and 1 burpee. On the third day of Christmas, 3 box jumps, 2 v ups, 1 burpee, etc.

1. Burpee
2. V Up
3. Box Jump  30/24
4. Pull up
5. Jumping Squat
6. Push up
7. KB swing  24/16
8. Jumping Lunge 2=1
9. Double Under
10. KB snatch (each arm) 24/16
11. Ball Slam
12. Ring Dip

One class at 5:30

Alex’s choice!

Two classes – One at 5 and 6 (No sign-up)

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of barbell thrusters, 95 lbs (65 lbs)
Rest 30 seconds

Record your total tally of all exercises in 20 minutes  (keep a clicker nearby)

If more than 5 people – pairs should share a bar and one work while the other rests (alternate rests)

Two classes – at 5:00 and 6:00 (No sign-up)

In honor of Lynette’s 50th birthday…

The Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16 kg (12 kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45# (35#)
50 Back extensions (Supermans)
50 Wall ball shots, 20# (14#)
50 Burpees
50 Double unders

Results:

Keith 23:42
Alex 24:04
John 22:50
Stephan 22;25
J 23:44 (30s)
Mick 27:50
Lynette 37:52

One class at 5:30

Well..I was planning on posting the Filthy Fifty in honor of Lynette’s 50th birthday, but due to the weather, we’ll save that for an unrainy day!

We will do Deck of Cards

Hearts = deadlift (185/135/95)
Diamonds = toes to bar
Clubs = burpees
Spades = box jumps

10-9-8-7-6-5-4-3-2-1 reps for time of:
ring dips
box jumps, 24″ box (20″ box)
abmat situps

with a 150m run before each round

 

Two classes – One at 5:00 and 6:00.  No sign-up

Yes…this one again, but choose three new exercises from last time.  Challenge yourself and do something you’re not good at!

 

Two classes (5:00 and 6:00)  no sign-up.

CREATE YOUR OWN (CYO) 100-200-300

100 reps of any ONE of the following:

– kettlebell swing 24 kg (16 kg)
– ball slam 30# (20)
– pull-ups
– wall balls 20# (14)
– box jumps

THEN

200 reps of any ONE of the following:

– push-ups
– sit-ups
– 20′ shuttle runs
– push press 45# (35)
– deadlift 95# (75#)

THEN

300 reps of any ONE of the following:

– lunges (1=1)
– air squats
– double unders
– stick jumps (1=1)
– kettlebell one-armed switches (1=1) 16kg (12)

One Class at 5:30 – No sign-up – just come

Partner Workout

For time:

10-9-8-7-6-5-4-3-2-1

kettlebell swings (24/16)
box jumps
burpees
wall balls

(each partner does each exercise – only one partner works out at a time)

Then run a 150 m run together after each round

3 rounds of
1 minute of as many situps as possible
1 minute rest
300 meter sprint
1 minute rest
push-ups until failure.
then
1.5 Mile run for time.
5:00 and 6:00 workout – No sign-up – just come

Workout

As many rounds in 5 minutes of:
10 pullups, C2B if you can
10 pushups
10 overhead plate lunges, 45 lbs (25 lbs) total

rest for one minute and repeat twice (so three rounds).  Record your worst round.

A 5:00 and 6:00 workout today (no sign-up just come)