A Grind to Kick of 2020!

For Time:
1010 Meter Row Buy-in

Then 3 Rounds of:
20 Kettlebell Swings
20 Sit-ups
20 Pull-ups
20 Burpees

1010 Meter Row Buy-out

A fun Tabata

12 Round Tabata Alternating Between:
Supermen
Double Unders

*Score is total reps

Toes to Press

21-15-9 for Time of:
Toes-to-Bar
Push Press (75/55)

Rx+ (95/65)

12 Days of Christmas – 9:00am Class Only

1 Power Clean (95/65)
2 Hand Stand Push Ups
3 Front Squats (95/65)
4 Sumo DeadLift High-Pull (95/65)
5 Chest to Bar Pull Ups
6 Box Jumps (20/24)
7 Burpees
8 Sit-ups
9 Wall Balls (20/14)
10 Kettlebell Swings (50/35)
11 Deadlifts (95/65)
12 Thrusters (95/65)

* Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc

Pull-up Or RMU Work

Athlete’s Choice:
Ring Muscle-up Practice

AND/OR

3 Rounds of:
10 Strict Pull-ups – Add bands as needed
Rest 1 Minute
Max Negative Pull-up
*Rest at least 90 seconds between rounds

An 8 Round Grind

8 Rounds With 3 Minutes On The Clock:
Run 200 Meters
7 Handstand Push-ups
10 Front Squats (95/65)
*Rest remainder of 3 minutes

*If not getting at least 30-40 seconds of rest, cut back reps/run.
*Score is total reps – 296 Possible – Run = 20 Reps
Rx+ (135/95), add 3 Ring Muscle-ups Per Round

Squat Clean Complex

6 Sets of:
1 Hang Squat Clean
1 Squat Clean
*Build throughout, up to ~75%
*Intent is to focus on bar path and pulling under the bar, not for load

Fight Gone Okay

4 Rounds for Reps
Minute 1 – Power Cleans (95/65)
Minute 2 – V-ups
Minute 3 – Box Jumps (24/20)
Minute 4 – Rest
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