Friday December 15th, 2017

Skill:

1. Press in Split 3x8r

Perform with PVC or light BB weights

https://catalystathletics.com/exercise/408/Press-In-Split/

2. Jerk Drive 3x8r

https://catalystathletics.com/exercise/413/Jerk-Drive/

Strength:

1. KB Halo 3sx8r/side

2. KB American Swings 3sx15r/side

3. KB Static Lunge & Press 3sx6r/side

Please go to this website to view all the exercises that we will be doing throughout the next month. http://kettlebellsworkouts.com/kettlebell-exercises/

Conditioning:

Sweat your way through the Christmas Spirit

A: 15 Crunches

B: 25 Jumping Jacks

C: 10 Pushups

D: 15 Prisoner Squats

E: 30 Jumping Lunges

F: 15 KB Bicep Curls

G: 25 Mountain Climbers (per side)

H: 5 Burpees

I: 10 Superplanks

J: 15 Jump Squats

K: 15 Reverse Lunges (each leg)

L: 20 Crunches

M: 20 Hanging Knee Tucks

N: 15 TRX Tricep Presses

O: 15 Pushups

P: 20 Prisoner Squats

Q: 20 Jumping Jacks

R: 15 Superplanks

S: 20 Bicycle Crunches (per side)

T: 20 Jumping Lunges

U: 10 Burpees

V: 20 KB Bicep Curls

W: 10 Reverse Lunges (each leg)

X: 15 Supermans

Y: 15 Hanging Knee Tucks

Z: 5 Manmakers

As partners, you have 20 minutes to see how far you can get through the following holiday phrases. Perform exercises together to complete the holiday phrase.

 

-Happy Holidays

-The Grinch of Christmas

-Tis the Season

-Joy to World

-Bah Humbug

-Merry Christmas

-Happy New Years

-Let it Snow

-Feliz Navidad

-Jingle Bells

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