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💥Monday starts off with our third week of our snatch cycle. Then we'll transition to a heavy couplet combining deadlifts and box jumps with a lower rep volume to allow you to move back and forth relatively quickly.
💥Tuesday combines a trio of movements consisting of calories on the bike, chest to bar pull-ups and push-ups all wrapped up into a 5 round for time style workout. The intent is to push hard on the bike and push-ups while trying to manage the volume of chest-to-bar pull-ups.
💥Wednesday is a heavy day where you'll take on three different variations of the squat: Overhead Squat, Front Squat and Back Squat. The goal here is to start at 75-80% of 1-rep-max overhead squat and aim to increase across all sets.
💥Thursday is an all body weight AMRAP style workout that combines running, rope climbs and double-unders. Choose those shoes wisely 🤔 Following the workout, we will spend time on Turkish get-ups.
💥Friday get ready to take on a longer for time style workout that starts and ends with rowing with sit-ups, kettlebell swings, kettlebell goblet-hold lunges and burpees in between.
💥Saturday, It’s here! The 12 days of Christmas followed by our DDCF holiday bash 😃Movements we'll see in the workout are thrusters, hang power cleans, deadlifts, burpees, toes to bar, box jumps, hand release push-ups, reverse lunges, kettlebell swings, AbMat sit-ups, wallballs, bike calorie
"The only person you are destined to become is the person you decide to be."–Ralph Waldo Emerson
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