Friday, December 25, 2015

MERRY XMAS 2015

MERRY CHRISTMAS and HAPPY HOLIDAYS to all!

Snuck into the box a couple times....yesterday and this morning...

12242015 Xmas Eve
Warm Up
Roll, Stretch etc

BENCH

Ring Push Ups 2 x 10
Empty Bar x 10 (2)
135lbs x 10
185 x 5
225 x 5 + super set with 53lb Kettlebell Pull over x 10 *super bro!* for 3 sets
135lbs 5 x 10 w Fat Gripz

Barbell Curls

Empty Bar x 10
65lbs x 10

Banded Pull Downs
3 x 10

Plate hold for 1 min
45lbs

WOD
AMRAP 15 min
1 x Box Jumps @ 24"
1 x Kettle Bell Swing @ 70lbs
1 x Ball Slam @ 50lbs
1 x Wall Ball @ 25lbs
1 x Rest
Last 5 Min  -  2 x Reps of all

*this was done w 5 people all in a rotation.  So there was no real "rest" per se....we just kind of CONGA LINE the whole thing.  It was actually harder than we all thought but it was good.


12252015 XMAS DAY!
8AM at the box....it was COLD!!! Brrrr....it took forever to warm up!!!
Roll Out
Hip Circle
Stretch - Hips and Ankles

LIGHT SQUAT

Empty Bar x 10 - Twists and Good Mornings
Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 5 (2)

Burgener Warm up w PVC x 2 + 1 w 45lbs bar
Skill Transfer Exercises w PVC x 2 + 1 w 45lbs bar

Finished off the morning coaching my buddy on his poor hip extensions and helped him with his cleans.  Good amount of work this morning, felt good!  Awesome Christmas and I havent even eaten yet!




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