Three sets of: Walking Lunges with Farmer’s Carry x 16 steps Rest 30 seconds 200' Suitcase Carry + Waiter’s Carry (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 100') Rest 90 seconds
**REMINDER** - There will only by a 7am class tomorrow on Thanksgiving Day. - Black Friday schedule is as follows: - 6 and 9 am - 4 and 6 pm
Rig-to-rig: High Knees High Kicks Inchworms Samson Stretch
Pass Throughs w/PVC *Setup and perform a few reps of each movement (excluding row)
"12 Days of Thankfulness" 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell Thrusters (50/35 lbs) 4 Burpee Box Jumps (24/20″) 5 Strict Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (REd/Green) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells (50/35 lbs) 11 Devil Press (50/35 lb DBs) 12 Man-Makers (50/35 lb DBs)
Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . . 1 – 250 Meter Row 2 – 2 Muscle-Ups, 250 Meter Row 3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row 4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row . . . and so on.
Every minute, on the minute, for 12 Minutes (4 sets) of: Minute 1: Nose-to-Wall Handstand Hold x 30 Seconds Minute 2: Bar Muscle Ups* x 4-6 reps or 20-30 sec chin up hold/ring row hold Minute 3: L-Sit Hold x 20-30 Seconds (use boxes)
*Do not rush through the bar muscle ups. Take your time at the top to think about your next descent and how to make it as efficient as possible.