Monday Dec 25th to Sunday Dec 31st

Mon 25th – No Classes, Merry Christmas
Tues 26th
- Back Squat
  – 5 sets of 5 reps @ 60% 1RM Back Squat
  * Complete a set every 1 minute, on the minute for 5 minutes *
- “Buddy the Elf, what’s your favorite color?”
  5 sets
  100 Double Unders
  30 Push-Ups
  – Rest 1:00 between sets –
  * Repeat from Tues Nov 23, 2021
Wed 27th –
- “You sit on a throne of lies”
  3:00 Max Calorie Air Bike
  -3:00 rest-
  3:00 Max 50 ft Shuttle Run
  -3:00 rest
  3:00 Max Calorie Air Bike
  **Repeat from Dec. 28, 2022
Thurs 28th –
- Power Snatch 10×3
  Every Minute (10:00)
  3 Power Snatch (60-70%), Touch and Go reps
- “I’m in love, I’m in love and I don’t care who knows it”
  50-40-30-20-10
  Wall Balls (20/14)
  Abmat Sit-ups
Fri 29th –
- “Malasadas (Open 12.1)
  7:00 AMRAP
  Max Burpee to Bar (6″ target)
Sat 30th –
- “2023 into 2024!”
- Teams of 2
  20 sets (10 each/1:1)
  24/19 Calorie Ski (OR Row)
  24/19 Calorie Bike (Air Bike or Bike Erg)
- REPEAT from December 31, 2022 BUT we added 1 calorie for each movement each round.
Sun 31st –
- “Cotton-headed ninny muggins”
  For Time:
  150 Kettlebell Swings (53/35)
  *Every time you stop, break, put the kettlebell down, perform 10 Burpee to Bar (6in)*
*This is a repeat from January 15th, 2023