Week of Monday, December 23th 2024 Warmup: 3 rounds 10 cat / cows 10 calorie row 20 step-ups 30 sec handstand hold “12 Days of Christmas” Rep scheme follows song scheme Ex. 1; 2,1; 3,2,1; 4,3,2,1 etc. 1 Wall walk 2 Devil’s presses 3 Pull-ups 4 Thrusters 5 Calorie bike or ski 6 Box Jumps 7 DB Push Press 8 DB Front Squats 9 Sit-ups 10 DB Front rack lunges 11 Burpees 12 Handstand push-ups Tuesday 12/24/24 Warmup : 3 rounds 5 yoga push-ups 10 ring rows 15 squats 20 sec battle rope A1) Bench Press - 4 x 8 -Increasing A2) Single arm DB rows - 4 x 12 -Each side B) Instagram challenges Christmas tree pushup challenge Jingle bell rock dance Wednesday 12/25/24 CLOSED Thursday 12/26/24 Warmup - 2 rounds 10 PVC good mornings 10 PVC shrug high pulls 10 drop squats (body weight) 20 sec front rack stretch Wrist stretch 2 rounds (1 pvc & 1 bar) 10 Hang muscle cleans 10 Hang Power cleans 10 Front Squats 5 Hang Squat cleans A) Hang squat cleans - 6 x 4 -increasing -use hook grip B) 3 rounds for time 15 front squats (135 / 95) 12 Leg raises (using bar as anchor) 9 lateral burpees over the bar Friday 12/27/24 and Saturday 12/28/24
1293 North Ave, New Rochelle, New York 10804
