Don’t forget about the shortened hours over the next week. Kickboxing is still on for THIS Sat at 8am but that’s it for 2017!
This weekend is normal hours but we are closed MON & TUE.
WED-SUN are mostly regular hours but be sure to check Zen Planner before you show up!
Try to get your butt in here for Christmas Eve morning (9am) – NO CLASS CAP for the 12 days of Christmas and we expect your BEST Christmas workout attire!
FRI. DEC. 22nd
(a) 15mins to work on gymnastics skill (rope climbs, rings, handstands, etc)
(b) 15mins to review SDHP and work up to WOD weight
4 SDHP (115/75)
6 Bar Facing Burpees
SAT. DEC. 23rd
PARTNER WARM UP:
(a) 2000m Row
*one person rows at a time while the other carries an odd object (weighted) back and forth
(b) 100 Cal Bike (one person works at a time)
(c) 50 Lying Leg Throws (50 bw both of you)
Wall Ball Tosses (20/14)
Jumping Pull Up
*DU sub = fast feet to plate!
*score is total reps at the end (keep a continuous count)
- Wall balls are done together, tossing to each other on the wall! You only have to squat when it’s your turn (you’re welcome)
- DU’s or fast feet are done one at a time, switch as needed
- Jumping pull up’s are ‘you go, I go’, one at a time, switching off each rep.
- Air squats are done as a team
MERRY NEARLY CHRISTMAS!
12 Days of Christmas WOD!
FOCUS: 20mins WOD prep & warm up!!!
1 Muscle Up (bar or ring)
2 Power Clean & Jerk (155/115)
3 Front Squats
5 Ring Dips
6 Box Jumps (24/20 in.)
9 KB Swings (24/16 kg)
12 Overhead Lunges
*all barbell movements are the same weight!
*30min time cap!
1 Jumping C2B Pull Up
2 Power Clean & Jerk
3 Front Squats
4 V-Ups (or prog)
7 Ring Rows
9 KB Swings
12 Walking Lunges
The workout is done the same way as the song
Round 1 = 1 Muscle Up
Round 2 = 2 Power Clean & Jerks + 1 Muscle Up
Round 3 = 3 Front Squats + 2 Power Clean & Jerks + 1 Muscle Up
…..And so on, until you get to the last round where you will perform 12 Overhead Lunges + 11 Burpees, and so on back to the start.
This is NOT a partner WOD, but you will likely have to share equipment!
CHRISTMAS DAY – Dec.25th!
BOXING DAY – Dec. 26th!
Things you can do outside with your family include (but not limited to):
- brisk walk
- cross country skiing
- downhill skiing