Workout of the Day
The 12 Rounds of Fitness!
12 Rounds For Time, starting with the first movement only and add the subsequent movement in each following round…
1 Wall Walk
2 Burpees
3 DB Thrusters
4 DB Push Press
5 DB Front Squats
6 DB Renegade Rows (total)
7 Sit Ups
8 DB Suitcase Reverse Lunge (total)
9 KB Swings
10 Kipping Knees to Elbows
11 Bike Calories
12 DB Snatches or KB Snatches (total)
Notes
Time Cap: 32 minutes. This is the same workout we did last year — try to beat your score!
In round 1 perform 1 wall walk.
In round 2 perform 2 burpees and then 1 wall walk.
In round 3 perform 3 DB Thrusters, then 2 burpees, then 1 wall walk.
In round 4 perform 4 DB Push Press, 3 DB Thrusters, 2 burpees, 1 wall walk.
Continue in the same fashion, adding a new exercise each round.
As noted above, renegade rows are 6 total alternating, 3 each side, reverse lunges are 8 total, 4 each side, and snatches are 12 total alternating, 6 each side.
Scaling Ideas!
Pick a DB weight that you can use for all of the movements. A good challenge would be to see if you can do the rows, squats, push presses, and thrusters in an unbroken complex. If you have one movement that is a big limiting factor, then a second set of weights might be appropriate.
Wall Walk:
A. Partial range of motion
B. Angled hollow body inversion hold x 10 seconds
C. Box Piked Handstand Hold x 10 seconds
Knees to Elbows: Straight arms throughout. RX’d movement is the knees touching the elbow joint, not the triceps/upper arms. Scale to hanging knee raise with knees above hips.
(Bridge cycle 12/22-1/4 )
Happy Holidays! As a special gift to our community check out most of our beloved staff when they were still young and innocent.
Photo Guide
1. Grace & Coach Steph
2. Coaches Katie & Clay
3. Coach Whitney & Savannah
4. Justin & Liz M
5. Leah & Lago
6. Emily & coach Avery
7. Sasha & Andrew
8. Coaches Jeremy & Erick
9. Suzanne-Michelle & Charlie
10. Coach Brett & Amy
11. Luis & Frank
12. Coach Phil & Erin
13. Coaches David & Lizzy
14. Coach Grant & Tim
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