December 27, 2016

Warm-up

20 jumping jacks => 10 one-legged hops, each leg => 3 broad jumps =>10 blocked squats => 10 Cossacks => 5 jumping squats

Skill

Goblet squat – focus on neutral spine and preventing the chest from falling

Workout

AMGMAP in 12:00
12 goblet squats, 5#-15# dumbbell or kettlebell
200-meter run


Game

December 22, 2016

Warm-up

3 x 5 Pull-ups
10 Sit-ups
15 Air Squats

Skill

Max Effort Plank

Workout

Push Press – 10, 10, 10

– then –

1 minute row

1 minute pull up

1 minute rest

2 minute row

2 minute air squat

1 minute rest

3 minute row

3 minute mountain climbers

1 minute rest


Game

12 Days of Christmas

Christmas workout time! We’re a few days away from Christmas and we’re going to be doing our own variation of the 12 Days of Christmas workout!

Christmas Workout

“12 Days of Christmas”
Christmas Tree
1. Thruster

2. Push Up

3. Jumping Jacks

4. Tuck Jumps

5. Kettlebell Swings

6. Squats

7. Shuttle Runs

8. Push Press

9. Forward Rolls

10. Lunges

11. Sit-ups

12. Burpees

This workout is performed just like the song:

1. Thruster ==> 2. Push ups & 1. Thruster ==> 3. Jumping Jacks, 2. Push ups & 1.  Thruster ==> until you finish going through all 12.