Train Harder Holiday Mash Up! Wear your favorite ugly holiday sweater/tshirt/tank and bring a $10 white elephant gift! We will be doing a Holiday Wod that may or may not involve competing for the white elephant gifts. Following the workout we will have Mimosas and Cookies…and any other brunchy food you may want to have if you decide to bring a dish to pass. Later that evening come back with your popcorn for a Train Harder movie night!
if you forget your white elephant gift don’t worry, you can still come and workout. You just won’t do the gift exchange.
9:00am – 9:20am: Social time / warm-up
9:20 – 10:15am: wod, fun and games
10:15 – 11:00am: White Elephant & Snack time!!
11:00am – 7:00pm: nap, grocery shop, take a shower, play with your kids and do laundry
7:00 pm – 9:00pm: MOVIE TIME!!
Here is the workout!
- 1 Sumo Deadlift High-Pull (75/55 lb)
- 2 Thrusters (75/55 lb)
- 3 Push Press (75/55 lb)
- 4 Power Cleans (75/55 lb)
- 5 Power Snatches (75/55 lb)
- 6 Kettlebell Swings (53/35 lb)
- 7 Pull-Ups
- 8 Knees-to-Elbows
- 9 Box Jumps (24/20 in)
- 10 Double-Unders
- 11 Burpees
- 12 Overhead Walking Lunges (45/25 lb Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.