Merry Christmas!

YOUR WORKOUT FOR TODAY,

IS TO DO 2 THINGS:

1. GATHER YOUR FAMILY TOGETHER, GET DOWN ON YOUR KNEES AND THANK GOD FOR ALL YOUR BLESSINGS.  REGARDLESS OF YOUR VIEW OF HOW THIS PAST YEAR WAS.

2. ASK CHRIST TO REALLY COME INTO YOUR HEART AND CHANGE YOU…..AFTER ALL, IT'S NOT ABOUT YOU ANYWAY…

IT'S ABOUT CHRIST!

WE'RE GOING TO CHECK WITH YOU ON MONDAY TO SEE IF YOU FOLLOWED THROUGH WITH THIS SIMPLE REQUEST!

Open for 9 am & 10 am classes Only.  Merry Christmas!

“Grace” Even or Uneven

30 Clean & Jerks for time (135/85)

30-Clean AND JERKS FOR TIME….WITH A CATCH

(*uneven Stephen = bar is loaded unevenly/ ex. for 135-lbs there would be a 35lb plate on one side and 55lbs on the other. place tape on bar to keep reference of hand grip.  Athlete must switch to other side of bar after 15 repsto complete final 15 reps)

1 Min Pushups
1 Min Split Squats
1 Min Sprawls
1 Min K2E
1 Min Rest
*record 3rd rd and final rd
if score of final rd is 9 reps or lower than 3 rd score-
penalty Burpees = 2 Burpees per pt. ex. (final rd is 12 reps lower thand 3rd rd = 24 penalty burpees)

5 rds for time:

1 min pushups

1 min Split Squats

1 min Sprawls

1 min K2E

1 min rest.

*record 3rd rd and final rd

if score of final rd is 9 reps or lower than 3 rd score-

penalty Burpees = 2 Burpees per pt. ex. (final rd is 12 reps lower thand 3rd rd = 24 penalty Burpees)

2 Gassers (8 trips)
22 Mule Kicks
1 Gasser (4 trips)
15 Mule Kicks
1/2 Gasser (2 trips)
9 Mule Kicks

2 rds for time:

2 full gassers (8 trips) 

22 Mule Kicks

1 full gasser (4 trips)

15 Mule Kicks

1/2 gasser (2 trips)

9 mule kicks

*gasser =53 yd's across

Then:

Tabata Abs……

BB Snatch (75/45)       d/u        strict pullups

14                     10               2

12                     10               4

10                     10               6

8                      10               8

6                      10              10

4                      10              12

2                      10              14

Barbell
Snatch (75/45)       D/U's     Strict Pull-Ups
      14                   10               2
      12                   10               4
      10                   10               6
      8                     10               8
      6                     10              10
      4                     10              12
      2                     10              14