Merry Christmas To All Of Our CFDNR Hooligans!
Warm Up 10 Mins
250 M Row
10 Power Cleans
10 Scap Pull Ups
10 Kip Swings
10 Strict Knee Raises
250 M Row
shoulders
Mobility: 5 Mins
2 Mins /side Lax Ball Lats
2 Min /side Roll Out Triceps
Strength: 10 Mins
3 Rounds = 7.5 Mins
30 Secs Hollow Rocks or Holds
30 Secs Reverse Crunch
30 Secs Mountain Climbers
30 Secs Stright Leg Hip Lift
30 Sec Rest
Metcon: 15 Min Cap
“The Nightmare Before Christmas”
30-20-10
Power Cleans 115/75
Cal Row
T-2-B
Functional Bodybuilding Class
Tuesday: Back and Triceps:
1) 4×25
Straight Bar Lat Pull Down
2) 3×20 Build Over the 3 Sets
V-Bar Low Row
3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down
4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press
5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set
Ladies Hour:
Warm Up: 10 Mins
2 Rounds
30 sec Jump Rope
5 Strict K-2-E
10 Mountain Climbers
Then
2:00 /side Couch Stretch
Strength: 8 Mins
Tabata 20/10 (4 rounds = 8 min)
Tuck Ups
Hip Circles Clockwise
Reverse Crunch
Hip Circles Counter Clockwise
Metcon: 15 Min
In Teams of 3, Each Person Will Perform 5 Rounds
60 Sec Max GHD Sit Ups or Sit Ups
60 Sec Max Rep Double Unders or Attempts
60 Sec Rest
One person will Sit Up for 6o seconds, One person will perform Double Unders or DU attempts (count every attempt) for 60 seconds, One person will rest for 60 seconds. One round consists of Sit Ups, Double Unders, and rest. Score is total reps of sit ups and DU’s rolling count.