See you all tomorrow.
At home workout is
Run 800m
50 sit ups
Run 800m
50 sit ups

Rest 5 minutes
Run 1 mile for time

Gym will be closed today for the holiday weekend. At home workout, you can post your score in zen planner.
100 Air squats
50 push ups
Run 1 mile
50 Push ups
100 air squats

Merry Christmas Train Harder Family! Enjoy theses much needed rest days. If you have to get your workout fix in go out for a long walk with the family or friends!

We have classes at 5am, 6am, 9am and 10am.
Open gym from 7am to 9am and 11am to 1pm. Gym closes at 1pm. Gym will be closed Christmas Day and Saturday.

“12 Days of Christmas”
1 Sumo Deadlift High-Pull 75/55 INT-65/45 BEG-55/35
2 Thrusters 75/55 INT-65/45 BEG-55/35
3 Push Presses 75/55 INT-65/45 BEG-55/35
4 Power Cleans 75/55 INT-65/45 BEG-55/35
5 Power Snatches 75/55 INT-65/45 BEG-55/35
6 Kettlebell Swings 53/35 INT-35/25 BEG-25/15
7 Pull-Ups Or Any Progression
8 Knees-to-Elbows or Knee Raises
9 Box Jumps 24/20
10 Double-Unders or Singles
11 Burpees
12 Overhead Walking Lunges 45/25 lb Plate BEG-25/15
–Coaches Notes–
You will complete this workout just like the song the “12 Days of Christmas,” goes. You’ll complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

20 A-frame Toe Touches
Then 2 Rounds
Row 200m
10 Empty Bar Thrusters

Strength/skill
4×8 Barbell Good Mornings, building in weight
*we don’t do these often with weight. Go lighter but try to put some weight on.

“I’m Gone Burgundy?”
For Time
Row 2000/1800m row
30 Front Squats 165/120lbs
30 Bar Facing Burpees

Scaling:- Front squat weight should be no more than 4 sets to complete the 30 reps.
Target time 13-18 minutes
Super fast time Under 12
** Feel like you are really rounding your back near the bottom of the front squat? Remember to stay tight, big breath in at the top, belly breathe, hold breath until you are back to the top or almost back to the top.
** Try widening your front rack, move your hands out a little bit and keep your elbows up and out, if you are bringing your elbows in towards each other it make it really tough to breathe because you are closing your chest up.

Extra
40-30-20-10-10-20-30-40
Foot handstand walk
OR second handstand hold. Rest between sets. If you fall on either try to get right back up and keep going, rest after the set is done.