Monday 12-19-16

Coach's thoughts on today:

So, this is a new "12 days" workout from previous years, I'll program that later in the week for the retest. Crazy right, you'd rarely see 2 chippers in a month and you guys will get 2 in one week! So let's have fun and work hard. 

This workout is relatively contained but each person will need enough rear that we need to be aware of spacing.

Warm-up:15min

  • Catalyst Warmup

http://youtu.be/XhHc7FbSUiY
~ Row 500m, or run 400m, or Airdyne .75miles
~ Wrist Circles 10-15ea direction
~ Elbow Circles 10-15ea direction
~ Arm Circles 10-15ea direction
~ Over & Back 10-15
~ Arm Rotations 10-15
~ Triceps stretch & Sidebend 10-15ea     side
~ Torso Rotations 10-15ea side
~ Bow and Bend10-15
~ Hip Circles 10-15ea direction
~ Iron Cross/Cross kicks 10-15ea side
~ Scorpions 10-15ea side
~ Walking Lunge & Twist 10-15ea side
~ Spiderman Lunge 10-15ea side
~ Walking RDL & Leg Swings 10-15ea side
~ Kossack 10-15ea side

Metcon:45min

  • 12 Days of Christmas '16 (Time)

1   Burpee Box Jump (24/20)
2   Air Squats
3   Sit-ups
4   Push-ups
5   Burpees
6   Pull-ups
7   Kettlebell swings (24/16)
8   Walking lunge steps
9   Power Cleans (95/65)
10 Push Press (95/65)
11 Goblet Squats (24/16)
12 Thrusters (95/65)