Monday 12/19/16 – Sunday 12/25/16

Join Eva Epps for this Fun Run and enjoy some breakfast at Tommy’s Ham House afterwards!!!

Saturday, 12/24 @ 6AM
Tommy’s Ham House
No registration, No clock, No monitors; just fun, casual run for everyone
Invite family, friends – all comers welcome!
Wear Christmas attire – lights, bells, antlers, etc.
Tommy’s – Breakfast Buffet at 7 AM $8.50 each, cash ONLY
Need Buffet head count to: lindasatterfield@charter.net
Bring canned goods or $$$ for Triune Mercy Center toward food for the hungry if you like.

 

 

Monday 12/19/16

1.

On a 12 minute clock

0:00 – 4:00

10 Burpees + 20 Deadlifts + 30 Double-Unders

Max AKBS in remaining time.

4:00 – 8:00

10 Deadlifts + 20 AKBS + 30 Double-Unders

Max Burpees in remaining time.

8:00 – 12:00

10 Burpees + 20 AKBS + 30 Double-Unders

Max Deadlifts in remaining time.

Rx = 135/95, 53/44

2.

For Quality

30 Strict Toes-to-Bar

 

Tuesday 12/20/16

1.

Clean & Jerk Complex

Power Clean + Squat Clean + Jerk

2.

As many rounds & reps as possible in 10 minutes of:

100 Meter Plate Carry 25/15

10 Med Ball Sit-Ups 20/14

8 Hang Squat Cleans 95/65

 

Wednesday 12/21/16

1.

1RM Weighted Pull-Up

2.

Every 2 Minutes x 3, 15/12 Calorie Row

Every 4 Minutes x 2, 30/24 Calorie Row

0:00 – 2:00 = 15/12 Calories

2:00 – 4:00 = 15/12 Calories

4:00 – 6:00 = 15/12 Calories

6:00 – 10:00 = 30/24 Calories

10:00 = 30/24 Calories
Thursday 12/22/16

1.

Snatch Complex

1 High Pull + 1 Hang Power + 1 Power Snatch

2.

10 Rounds For Max Reps of:

:30 of Double-Unders

Rest :30

:30 of Power Snatches 75/55

Rest :30

 

Friday 12/23/16

1.

As many rounds & reps as possible in 18 minutes of:

6 Strict Handstand Push-Ups

8 Alternating Pistols

12 Pull-Ups

2.

Accumulate 3 minutes in an L-Sit

 

Saturday 12/24/16

1.

40-30-20-10 reps for time of:

Air Squats

Push-Ups

Sit-Ups

*200/400/600/800 meter runs after each round

 

Sunday 12/15/16

1.

“12 Days of Christmas”

For Time:

1 Power Clean & Jerk

2 Bar Muscle-Ups

3 Front Squats

4 Toes-to-Bar

5 Ring Dips

6 Box Jumps

7 Pull-Ups

8 Deadlifts

9 KBS

10 Sit-Ups

11 Burpees

12 Overhead Squats

Rxt = 185/135

Rx  = 155/115

Day 1, Day 2-1, Day 3-2-1, Day 4-3-2-1…