Holiday Week Schedule
12/24: No evening classes
12/25: Closed
WARMUP
AMRAP x 5 MINUTES
50m Run
7 Strict Burpees
7 Tuck-Ups
7 Scap Pull-Ups
7 DB Clean & Jerk
At 2:30 adjust movements to:
50m Run
5 Burpees
5 V-Ups
5 Kip Swings
5 DB Thrusters
WORKOUT
“12 DAYS OF NCFIT”
FOR TIME*
Day 1 – 100m Run
Day 2 – Power Clean (185/125)
Day 3 – Burpees to a Plate
Day 4 – DB Push Press (50/35)
Day 5 – Toes to Bar
Day 6 – Hand Release Push-ups
Day 7 – Plate Ground to OH (45/35)
Day 8 – Wall Balls (20/14)
Day 9 – Deadlifts (185/125)
Day 10 – Walking Lunges
Day 11 – DB Thruster
Day 12 – Bar Muscle-Ups
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.