December 21 2020

Don’t worry. We will still be doing 12 days of Xmas this year! I am going to program Wednesday Thursday and Fridays workout so you can pick and choose the three workouts on the specific days. If it Helps I plan on doing 12 days on Thursday. But you will have the options. I hope you all have an amazing week. You are truly missed. One of my favorite things is seeing our crew out in public which happened a few times this week. Yay!

Warm Up:

3x

10 Squats

10 Spiderman

10 Superman

WOD:

Barbell Crew

10 Rounds

40 Double Unders or 20 Plate Jumps/VUps/Hollow Rocks

10 Front squats

*pick a starting weight and add weight each round. If we were leveling starting weight

L1- 75/55, L2-105/75, L3- 135/95

Minimal Weight Crew

10 Rounds

10 DB/KB/MB/Plate Front Squats

40 Double Unders or 20 Plate Jumps/VUps/Hollow Rocks

*If you can start with one DB/KB and add two somewhere. If you have multiple items switch the weights up throughout the workout.

Body Weight Crew

10 Rounds

10 Back Pack Front Squats

40 Double Unders or 20 Plate Jumps/VUps/Hollow Rocks

*Add something into the back pack each round. If it makes you feel any better, I have done a few of the Back Pack workouts and they are Nasty. LOL. Whole Different Ball Game

If you aren’t feeling the DUBs or subs for them, feel free to get after 20 Cals or a 400m Run