(photo credit: thesoxbox.com)
HOW TO KEEP NUTRITION SIMPLE TO GET RESULTS
Workout Of The Day
CF Suffolk Striking
–OR–
30 mins of:
Run, 400 m
Row, 200 m
10 Assault Bike Calories
Ski Erg, 100 m
1 Hand Release Push Up To 4 Mountain Climber
2 V-Ups into weighted sit-ups
3 Supermans
4 Single Leg Glute Bridges (2 left, 2 right)
TOMORROW & SATURDAY’S WOD
We’ll be doing the 12 DAYS OF CHRISTMAS workout on Saturday. If you will not be in attendance on Saturday and would like to do the “12 DAYS” tomorrow that will be just fine. If you plan on training on both Friday and Saturday then tomorrow’s workout will be:
40-30-20-10
Calorie Row
Sit-ups
12 DAYS OF CHRISTMAS
1 Thruster 95/65#
2 Front Squats
3 Push Press
4 Hang Power Cleans
5 Deadlifts
6 Pull-ups
7 KB SDHP 53#/35#
8 KB Swings
9 Box Jumps 24/20?
10 Lunge Steps
11 V Ups
12 Burpees
Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one Thruster; on the 2nd day of Christmas my coaches gave to me, 2 Front Squats and 1 Thruster; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Front Squats, and 1 Thruster; continue with 4 Hang Power Cleans, 3, 2, 1 etc. up the ladder and down
HOLIDAY SCHEDULE:
Monday, December 24th 9-10 am & 10-11 am ONLY
Christmas Day CLOSED
Wednesday, December 26th Regular Wednesday schedule in effect. Last 2 sessions are canceled (7-8 & 8-9 pm)
Regular schedule the rest of the week
Monday, December 31st 9-10 am, 10-11 am & 11 am-12 pm ONLY
New Year’s Day CLOSED
Wednesday REGULAR SCHEDULE
