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12 Days of FitMas

Announcements

HOLIDAY SCHEDULE

Dec 24th – No Afternoon/Evening Classes
Dec 25th – CLOSED; MERRY CHRISTMAS
Dec 26th – 1 class at 9:30am

Synergy Fitness – Functional Training: Tu/Th/Sat

Context – MENTAL TOUGHNESS

Mobility

BEFORE CLASS – Hips & Shoulders

Metcon (Time)

“12 Days of Fitmas”

1 – 100m run

2 – Burpees

3 – DL 225/155/85lbs

4 – Pull ups/Ring Rows

5 – Goblet Squats 53/35lb

6 – KB Push Press – 3R/3L – 53/35lb

7 – Russian KB Swings 53/35lb

8 – MB Sit ups 20/14lb

9 – Wall Balls 20/14lb

10 – Cal Row or AB

11 – Box jumps 24/20″

12 – KB/DB Snatches – 6R/6L /53/35 (12)

Scaling Guide

25 – 35mins *40 min Cap

Perform this just like the song…

1-100m Run

2-burpees, 1-100m run

3-DL, 2-burpees, 1-100m run

4-pull ups, 3-DL, 2-Burpees, 1-100m run

etc…

If you don’t finish in the 40 mins, add 1 second to your time for every rep & calorie that you didn’t complete.
Coaching Tips

This is a long grinder and will get tough fast. Pace accordingly and don’t go out too hard at the beginning.

You should be able to get the DLs unbroken for at least the first 5 rounds.

Not putting the KB down between the swings, PP & goblet squats will save you time and keep you from resting too long.

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