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: [email protected]
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
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…