Christmas Eve: Run Rudolph Run
Monday December 24th: Teams of 4!
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Happy Christmas Eve 🙂
Super fun Teams of 4 mix-up for the day!
Have fun, and see you in the morning (8:00am-9:30am, & 9:30am-11:00am Classes Only)
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Against (20)-mins For Time
Workout 1: Athlete A & B (For Time)
3 Rounds:
10 Front Squats (155/105)
20 Toes to Bar
Immediately into/Switch
Workout 2: Athlete C & D (For Time)
3 Rounds:
15 Front Squats (135/95)
15 HSPU
How to perform the workout:
1.) Split-up into 2 groups: A & B, C & D…
2.) Always 2 people trading On & Off on Bike or Row
3.) A & B on Workout 1, C & D on Bike or Row
4.) Once A & B complete Workout 1, SWITCH
5.) C & D go to Workout 2, and A & B go to Bike or Row
Objective:
Time it takes for Workout 1 & 2 (+) Total Calories on Bike or Row
L1: 185/135, 155/105, T2B, Deficit HSPU (4″/2″)
L2: 155/105, 135/95, T2B, HSPU
L3: 105/75, 95/65, K2E, HR Push-ups
L4: DB Squats (Open Style), Ab-mat Sit-ups, Scaled Push-ups/Reg.
(4-min Rest)
Teams of 4: Every (3)-mins for (4) Rounds
150 Double Unders
15 Devil Presses
Remaining Time: Burpees over DB
L1: 200 DUs, 50/35
L2: 150 Double Unders, 50/35
L3: 120 Double Unders (1/2 Att. (+) 1/2 Singles), 35/20
L4: 200 Singles, 20/15, Reg. Burpees
How to perform the workout:
1.) Split-up into 2 groups: A & B, C & D…
2.) Always 2 People Resting/2 People Working within Interval
3.) Within the interval: 1 Person Working/1 Person Resting, Trade However
Objective:
Total Burpees over DB across the 4 Rounds
(4-min Rest)
Teams of 4: Against (20)-mins For Time–RELAY!!
100 Box Jump Overs
100 Deadlifts
100 S2OH
75 Box Jump Overs
75 Deadlifts
75 S2OH
50 Box Jump Overs
50 Deadlifts
50 S2OH
How to perform the workout:
1.) Form an order: A, B, C, D
2.) Break up the reps however to move as safe and quick as possible.
L1: 135/95, 24″/20″
L2: 115/85, 24″/20″
L3: 95/65, 24″/20″ (Step-Overs)
L4: DB S2OH, DB DL, 20″/17″ (Step-Overs)